With Props (1)
Janu Sirsasana with Strap
जानु शीर्षासन स्ट्रैप
Head-to-Knee with strap — accessible for tight hamstrings, maintains back alignment.
Anatomy Involved
Benefits
- Accessible head-to-knee
- Prevents rounding
- Iyengar essential
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Herniated disc
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Head-to-Knee with strap — accessible for tight hamstrings, maintains back alignment.
How to Practice
1. Dandasana.
2. Bend left knee, sole against right inner thigh.
3. Strap around right sole.
4. Inhale, lengthen spine.
5. Exhale, fold forward — hold strap.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Janu Sirsasana with Strap
What is Janu Sirsasana with Strap?
Head-to-Knee with strap — accessible for tight hamstrings, maintains back alignment.
What are the benefits of Janu Sirsasana with Strap?
Accessible head-to-knee. Prevents rounding. Iyengar essential.
Who should avoid Janu Sirsasana with Strap?
Avoid this pose if you have: Herniated disc.
How many steps are in Janu Sirsasana with Strap?
Janu Sirsasana with Strap is practiced in 10 steps. Dandasana.
Is Janu Sirsasana with Strap suitable for beginners?
Yes, Janu Sirsasana with Strap is a beginner-friendly pose suitable for all levels.
What props are needed for Janu Sirsasana with Strap?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Janu Sirsasana with Strap help with?
Janu Sirsasana with Strap is therapeutic for: flexibility, back pain.
What poses should I do before Janu Sirsasana with Strap?
Prepare with: Janu Sirsasana, Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Janu Sirsasana with Strap with other poses