With Props (1)
Janu Sirsasana (with support)
जानु शीर्षासन (संस्थित)
Janu Sirsasana (Head-to-Knee Pose) is a seated forward bend that stretches the hamstrings, spine, and groin. Using a support like a blanket under the sitting bones or the knee of the extended leg makes the pose more accessible for beginners.
Anatomy Involved
Benefits
- Stretches the hamstrings, spine, and shoulders
- Stimulates the liver and kidneys
- Calms the brain
- Relieves mild depression
- Therapeutic for high blood pressure
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Asthma
- Diarrhea
- Knee injury (modify with support under the knee)
- Back injury (proceed with caution)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
8 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
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
- 8Surrender the weight of the body to the props and the floor
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Janu Sirsasana (Head-to-Knee Pose) is a seated forward bend that stretches the hamstrings, spine, and groin. Using a support like a blanket under the sitting bones or the knee of the extended leg makes the pose more accessible for beginners.
How to Practice
1. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
2. Bend your right knee and draw your right heel toward your perineum. The sole of your right foot should be against your left inner thigh.
3. Keep your left leg extended straight, toes pointing up.
4. Inhale, lengthen your spine and lift your chest.
5. Exhale, hinge forward from your hips, keeping your back as straight as possible.
5 more steps remaining
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Frequently Asked Questions
Common questions about Janu Sirsasana (with support)
What is Janu Sirsasana (with support)?
Janu Sirsasana (Head-to-Knee Pose) is a seated forward bend that stretches the hamstrings, spine, and groin. Using a support like a blanket under the sitting bones or the knee of the extended leg makes the pose more accessible for beginners.
What are the benefits of Janu Sirsasana (with support)?
Stretches the hamstrings, spine, and shoulders. Stimulates the liver and kidneys. Calms the brain. Relieves mild depression. Therapeutic for high blood pressure.
Who should avoid Janu Sirsasana (with support)?
Avoid this pose if you have: Asthma, Diarrhea, Knee injury (modify with support under the knee), Back injury (proceed with caution).
How many steps are in Janu Sirsasana (with support)?
Janu Sirsasana (with support) is practiced in 10 steps. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
Is Janu Sirsasana (with support) suitable for beginners?
Yes, Janu Sirsasana (with support) is a beginner-friendly pose suitable for all levels.
What props are needed for Janu Sirsasana (with support)?
You may use: blanket, strap, bolster, block. Props make the pose more accessible and comfortable.
What poses should I do before Janu Sirsasana (with support)?
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 support) with other poses