Exercise-90: Janu sirshasana (The head to knee pose)

  • 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.

Important points-

  • Keep both knees in contact with the floor.
  • Do not strain the muscles but gently stretch them.


  • 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.



Forward Bending Asanas Benefits

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