Posted: January 24, 2018
Head-to-Knee Forward Bend — Janu Sirsasana (JAA-new-sheer-AA-SUN-aa) — Head-to-knee Forward Bend is an excellent pose for practitioners of all levels. The pose provides a full-body stretch and provides a mild spinal twist. The pose gets its name from the Sanskrit words janu, meaning knee, sirsa, meaning head, and asana, meaning pose.
Level of Difficulty: Beginner
Step-by-Step Instructions
- Sit on the floor with your legs stretched out straight in front of you, keeping your spine erect.
- Bend your left knee and place your left foot against your right thigh, keeping your left knee on the floor.
- Breathing in, raise both arms above your head and stretch up. Twist slightly to the right from your waist.
- Breathing out, bend forward from your hip joints, keeping the spine straight and directing your chin to your toes.
- If you can, hold onto 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 your arms down to your sides.
- Repeat on the other side.
Benefits
- Stretches the lower back
- Massages the abdominal organs
- Tones the shoulders
Precautions
- Pregnancy
- Fractured ribs or wrists
- Abdominal surgery
- Knee injury
Preparatory and Follow-up Poses
- Standing Forward Bend | Uttanasana (Preparatory)
- Child’s Pose | Balasana (Preparatory)
- Seated Forward Bend | Paschimottanasana (Follow up)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
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