Janu sirshasana

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Bend the right knee and place the sole of the foot on the inside of the left thigh.
  • Square the torso over the extended left leg and rest the hands on the thigh.
  • Lengthen the spine then fold forward from the hips.
  • Extend as far as appropriate without rounding the spine.
  • Hold the pose for as long as comfortable then slowly lift the torso upright to the seated position.
  • Practice up to 5 times or hold the pose for up to 5 minutes.


  • Exhale while folding forward.
  • Breathe slowly and deeply in the position.
  • Inhale to release and return upright.


  • Relaxation in the back and the thighs.
  • Length of the spine.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • Back conditions.
  • Sciatic.
  • Hernia.


  • Calms the brain and helps relieve stress and mild depression.
  • Stretches the spine, shoulders and hamstrings.
  • Stimulates the liver, kidneys, ovaries and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • Soothes headache, anxiety and reduces fatigue.


  • If the stretch is uncomfortable, bend the extended leg and allow the head to rest on the knee.

Practice note

  • If the abdomen is touching the extended thigh release the head to rest on the shins.