Janu Sirsasana or the Head to Knee Pose is an excellent asana to increase flexibility of the hamstring muscles, back, thighs, hip joints, arms and the shoulders. Janu Sirsasana also soothes the mind and calms the heart. Janu Sirsasana should ideally be performed when the stomach is empty. It is a great stretching exercise for the whole body. The Janu Sirsasana is a part of the primary series of Ashtanga Yoga. It is a seated asana, and it gets it name from the fact that the head touches the knee in the full expression of this pose. This asana is also called the Head-to-Knee Pose.

Janu Sirsasana Steps

1. Sit on the floor with an erect spine.
2. Stretch your right leg in front of you.
3. Fold your left leg and place your sole of left leg on the inner part of the right thigh.
3. Now inhale and raise your both the hands.
4. Bend forward and place your head on right knee.
5. Try to hold your toe of right leg with the both hands.
5. Hold this position for 30 secs and breath deeply.
6. Come up, raise your hands and bring the arms down to the sides.
7. Repeat this with stretching left leg.

Benefits of Janu Sirsasana

Increase flexibility in your spine, abdomen and back muscles.
Relieves menstrual discomfort.
Calms your mind and body.
Releases stress and depression.
Improve the function of the intestine. Boosts digestion.
Improves the function of kidneys and liver.
Strengthens stomach muscles and lose belly fat.

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