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Asana Type:

Target Body Part:

Difficulty Level:

YCB Level:


Lower Body


Level 1


Janu Sirsasana (Head-to-Knee Pose), which combines a forward fold, twist, and side body stretch, can help calm your mind as well as stretch your body. Instead of rounding your back, lengthen it and bend from the hip. Close your eyes and cultivate inner peace as you bend forward.

How to do


Step 1:

Sit up with the legs stretched out straight in front of you, keeping the spine erect.

Step 2:

Bend the left knee and place the left foot against the right thigh, keeping the left knee on the floor.

Breathing in, raise both arms above your head and stretch up, and twist a little to the right from the waist.

Breathing out, bend forward from the hip joints keeping the spine straight, directing your chin to the toes.

Step 3: 

If you can, hold on to your big toes and, pointing your elbows to the ground, move forward as you pull on your toes.

Hold. Keep breathing. Breathing in, come up and breathing out, bring the arms down to the sides.

Repeat on the other side.

Benefits of


  • Stretches lower back

  • Massages the abdominal organs and tones the shoulders

Cautions of


  1. Avoid practicing Janu Sirsasana in case you suffer from any of this condition: sciatica, slipped disc, injured knee or a hernia.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Let's come together and build a Stress free, Depression free and Suicide free Japanese society with the power of Yoga!

Please contact for more details here.
-Team Patanjali Japan Foundation-
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