Janu Sirshasana

Janu Sirshasana


-Sit with the legs stretched in front of the body.

-Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.

-Keep the knee on the floor throughout.

-Lean forward.

-Grasp the toes of the straight leg with both hands.

-Do not bend the knee.                                                                                                

– Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.

-Repeat the process with the other leg folded.


      Exhale while bending the trunk forward.
      Retain the breath if you stay in the final pose for a short time.
      Breathe normally if the pose is held for long periods.
      Inhale while returning to the sitting position.


Stretches the hamstrings

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