Janushirasana {Head to Knee Pose}-Steps And Benefits

Janushirasana is a Sanskrit word, in which the meaning of “Janu” is knee or Knee joint and “Shirsa” stands for head. The Pose is done by keeping your head with the knee joints or you have to touch your knee by your head. So Janushirasana is also known as Head to knee Pose. Head to Knee Pose is easy to do and best exercise for children. Before Paschimottanasana, practice this asana once you are master in it then go for Paschimottanasana.

Position: – Sit Upright

Level: – Intermediate

Steps of Janushirasana (Head to Knee Pose)

  • Stretch your legs in forward direction.
  • Now bend your left leg, by your left leg heel press your anus.
  • Breathe in; Lift up your both arms over your head.


  • Breathe out and bend forward. Hold your right feet big toe with your hands.
  • After that inhale in the upright position.
  • Now breathe out, during Breathe out bend forward and try to touch your crown of head (Forehead) to your knee. At that time, Pull your anus inward and draw your stomach and navel inward also.
  • Keep the right leg straight at the time. Hold the position for few seconds after that release the pose slowly.
  • Repeat the process with your other leg.
  • Repeat this around 4 to 6 times.

Benefits of Janushirasana (Head to Knee Pose)

  • Best exercise for reducing belly fat.
  • It is Beneficial in Constipation, seminal weakness, Dyspepsia.
  • It reduces the pain in the legs and waist.
  • It gently massages the internal organs (liver) abdominal organs and spleen.
  • It strengthens the rib bones.
  • This asana makes your spinal cord flexible.


In case of severe back pain or pain in the stomach, then don’t perform Janushirasana (Head to Knee Pose). Always concern the doctor and Yoga expert before doing any yogic activity.

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Comments (6)

  • Aditya pandey Reply

    I am suffering from thigh pain from 4 months please suggest me .asanas and. Ayurvedic medicine

    December 2, 2016 at 4:09 pm
    • Arahan Singh Reply

      Padangusthasana (Big Toe Pose), Baddha Konasana (Bound Angle Pose), Dhanurasana (Bow Pose), Chair Pose (Utkatasana), Janushirasana, Virasana e.t.c. these Asana are best for thighs and for Ayurvedic medicine please concern an ayurvedic Doctor.

      December 6, 2016 at 10:34 am
  • gaurav Reply

    I have got sinus problem for 4 month. Any yoga techniques for the problem?

    February 5, 2017 at 5:55 pm
    • Arahan Singh Dhami Reply

      Thnx @Gaurav for your comment. For Sinus there are some Asana, pranayama and Shatkriyas listed below: Asana:- Gomukhasana, Bhujangasana, Sarvangasana, Ustrasana. In pranayama do Kapalbhati, Bhastrika and Suryabhedan pranayama. In Shatkarma try Sutraneti (Nasal cleansing with Thread, in starting use Rubber Thread for This), Jalneti (Nasal Cleansing with Water),

      February 20, 2017 at 3:42 pm
  • Top Yoga Poses to Lose Weight from Hips and Thighs - Weight Sentinel Reply

    […] Janusirsana is similar to touching your toes as a part regular standing stretch PT but only this time, your body needs to be resting on the floor and one of your legs is interfering with your touching of toes. It serves to put pressure on your belly, hips and inner thigh. The following steps should serve to make your understanding clearer. […]

    December 10, 2018 at 3:48 am
    • Arahan Singh Reply

      @Top Yoga Poses to Lose Weight from Hips and Thighs – Weight Sentinel, Thanks for giving your valuable views.

      December 17, 2018 at 12:04 am

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