Head-to-Knee Pose (Janu Sirsasana)

Sanskrit word “Janu” means knee and “sirsa” means the head. So the asana is also called as Head-to-Knee Pose.

Benefits of the Head-to-Knee Pose (Janu Sirsasana):
Janu Sirsasana (Head-to-Knee Pose) helps in digestion by toning the liver and the spleen and also tones and activates the kidney. Janu Sirsasana (Head-to-Knee Pose) benefits people ailing from enlarged prostate glands if they remained longer in the pose.

How to perform the Head-to-Knee Pose (Janu Sirsasana):
- Start the asana with Staff Pose (Dandasana), bend your knee and bring the sole of the left foot to your inner-right thigh.
- Square your torso over the extended right leg, and begin to forward bend over that leg.
- While pressing the back of the right thigh down toward the floor keep the right foot flexed.
- As you come forward try to keep your heart center lifted as long as possible. When you reach your limit, bring the heart and head down toward the extended leg.
- Now breathe in while extending the spine long and breathe out while deepen the forward bend.
- Hold the posture for 2 to 3 deep breaths. Repeat the pose on the other side.

Duration and repetition of the Head-to-Knee Pose (Janu Sirsasana):
Hold the asana for 2 to 3 deep breaths. Repeat the asana twice on both sides.

Difficulty Level and Advancement of the Head-to-Knee Pose (Janu Sirsasana):
Janu Sirsasana (Head-to-Knee Pose) is a difficulty level 3 asana recommended for beginners.

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