Yoga : Janu Sirsasana (Head-to-Knee Pose) - Steps to do the excercise

 

Janu Sirsasana (Head-to-Knee Pose) is a seated yoga pose that involves a forward bend, bringing the forehead toward the knee of an extended leg.

Steps to Practice Janu Sirsasana

1. Sit comfortably on the floor with your legs extended straight in front of you.

2. Bend one knee and place the sole of your foot against the inner thigh of the opposite leg.

3. Inhale deeply, raise your arms upward, and lengthen your spine.

4. As you exhale, hinge forward from your hips and aim to bring your forehead toward your extended knee.

5. Hold this position for a few deep breaths, maintaining a steady and relaxed posture.

6. Inhale as you slowly rise back up to the starting position.

Key Benefits

Enhances flexibility by stretching the hamstrings and opening the hips.

Stimulates digestion and supports the liver and kidney functions.

Helpful Tips

Always bend forward from your hips to avoid straining your lower back.

Keep your spine elongated and chest open throughout the pose.

Use a folded blanket under your pelvis if you have tight hamstrings.

A yoga strap or belt around the foot of your extended leg can assist in deepening the stretch.