Janushirasana Benefits, Steps And Precaution

Janushirasana benefits

Sanskrit Name: Janushirasana (जानुशिरासन)

English Name: Head To Knee Pose

Type of Yoga: Ashtanga Yoga

Level of Yoga: Advanced / Intermediate

Duration: As per your capability or 30 to 60 seconds

Target Area: Shoulders, Vertebral Columns, Groin, Hamstrings

Strengthens: Back

Janushirasana is one of the yoga poses of Ashtanga Yoga. Janushirasana belongs to the primary stage of Ashtanga Yoga and Janushirasana’s benefits are many. In this yoga pose, you have to fold your body in such a way your head gets closer to the knees.

Janushirasana is the preliminary of the posture Paschimottana Asana or Seated Forwarded Bend Pose. This posture helps you bring flexibility and youthfulness to the muscles and nerves of your body.

Janushirasana can also be called Mahamudra. By doing Janushirasan, the muscles of our entire body get relief. Because this posture refreshes them by stretching all the joints and all the muscular muscles from our head to back, waist, thighs and calves, knees legs, hands, and hands stories.

By performing Janushirasana, there is an adrenal gland or master gland present in our brain. Due to which the hormone growth hormone is excreted, this hormone is very useful for the development of our body or for that matter to increase our length, to develop our bones and our muscles.

What Does it Mean By Janushirasana (Head to Knee Pose)?

The term Janushirasana comes from three Sanskrit language words.

Where the first word is “Janu (जानु)”, which means “Knee Joint” in English

The second word is “Shira (शिर)”, which means “Head”

The third word is “Asana (आसन)”, which means “Yoga Pose”

That’s why this yoga pose is known as Head to Knee Pose. In this yoga pose, you have to place your head on the knee joints. Janushirasana has many health benefits. Here I will be discussing Janushirasana, Its steps, and its benefits. So see below to learn more about this yoga pose.

Janushirasana, also known as Head to Knee Pose in English, is a seated yoga posture with numerous health advantages. Although it may initially appear challenging, with practice, it becomes more manageable.

Preparatory Poses of Janushirasana (Head to Knee Pose):

  • Dandasana (दंडासन) or Staff Pose
  • Balasana (बालासन) or Child’s Pose, or Child’s Resting Pose
  • Paschimottanasana (पश्चिमोत्तानासन) or Seated Forward Bend
  • Baddha Konasana (बद्ध कोणासन) or Bound Angle Pose / Throne Pose / Butterfly Pose 
  • Padahastasana / Uttanasana (पादहस्तासन / उत्तानासन) or Standing Forward Bend
  • Adho Mukha Svanasana (अधो मुख श्वानासन) or Downward-Facing Dog Pose
  • Vrikshasana (वृक्षासन) or Tree Pose
  • Purvottanasana (पूर्वोतानासन) or Upward Plank Pose
  • Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्मा पश्चिमोत्तानासन) or Half Bound Lotus Seated Forward Bend
  • Trianga Mukhaikapada Paschimottanasana (त्रिअंग मुखेकपद पश्चिमोत्तानासन) or Three-Limbed Forward Bend
  • Supta Padangusthasana (सुप्त पादंगुष्ठासन) or Reclining Hand-to-Big-Toe Pose0.

Steps To Do Janushirasana:

Janushirasana is a seated yoga pose that is simple and easy. For beginners, it may look difficult but once you master the yoga position it will not be that difficult. This pose is great for achieving tight hamstrings. See the steps below…

Sit on the floor extending your legs in front of you.

Fold your right knee and place the bent knee on the left leg’s origin.

Keep your left leg straight as it looks like the word “L”.

Now inhale and forward bend your body over your extended leg.

Keep your spine stretched.

Try to touch your knee with your nose.

Grab your feet with your arms.

Hold your breath and stay in this position as long as you can.

Do the same to the other side.

Follow-up Poses Of Janushirasana Or Head to Knee Pose:

  • Marichysana (मरीच्यासन) or Pose of Marichi
  • Navasana (नावासन) or Boat Pose
  • Bhuja Pidasana (भुजपीडासन) or Shoulder-Pressing Pose
  • Kurmasana (कूर्मासन) or Turtle Pose
  • Supta Kurmasana (सुप्तकूर्मासन) or Sleeping Turtle Pose

Janushirasana Benefits:

There are many Janushirasana benefits to our health. These benefits are described below…

  • Janushirasana is one of the best yoga poses to reduce belly fat.
  • One of Janushirasana’s benefits is this yoga pose helps to active intestines which helps to improve your digestion system and constipation.
  • Stretching the left leg gives a gentle massage to the pancreas which helps to defeat diabetes.
  • Janurasana helps to recover from cold and fever.
  • One of the Janushirasana’s benefits is by practicing this posture, knees, back, waist, and leg nerves and muscles are strengthened.
  • Improve lumbar disc herniation. Also, this upright position helps you fight mild depression.
  • Flexibility can be brought into the back and spinal cord, causing irregular pain in them.
  • Janushirasana makes the respiratory system healthy.
  • Seasonal diseases or defects can be cured by Janushirasana. This is another Janushirasana benefit.
  • The pain of sciatica can also be overcome by this posture. This is one of the best Janushirasana benefits.
  • Diseases of the stomach can be cured and the digestive system can be strengthened.
  • This posture can increase the libido in the women and the genitals of the female-male can be strengthened.
  • One of the Janushirasana benefits is this asana can help to recover the disorders of the original blood vessel that passes through the spinal cord.
  • Practicing Janushirasana helps to get relief from headaches, fatigue, and anxiety.
  • Practicing this asana relieves headaches, anxiety, and fatigue.
  • Janushirasana helps to reduce menstrual and menopausal disorders.


The precautions of practicing Janushirasana are…

1. Do not try an extra effort at once. The extent of achievement in this position depends on the flexibility of your body, so try slowly for success in this yoga session.

2. Do not practice Janushirasana If you are suffering from a slipped disc, knee injury, or a hernia.

3. Do not practice this asana if you have diarrhea or asthma.


Not everyone should participate in every exercise program. Before starting any fitness or health program, see your doctor to prevent or lower the chance of harm. At your own risk, carry out the exercises.

Any injury incurred as a result of using a fitness/health program suggested or advice provided here is not the fault of or liability of us. So, if you want to practice this yoga asana, it is better to contact a professional yoga teacher who can guide you in the right direction.

Moreover, a professional yoga teacher knows exactly how to perform a yoga pose and also understands your level of flexibility. Thus, the yoga teacher makes a plan to guide you through the yoga practice slowly to achieve the perfect pose without harming your body.


Q. What are the benefits of Janu Sirsasana?

A. Janushirasana helps you to bring flexibility and youthfulness to the muscles and nerves of your body. However, to get the benefits of any yoga pose, you need to practice the pose daily. Without regularity, you can never achieve want you want.

Q. How to do Janu Sirsasana?

A. Janushirasana is a seated yoga pose that is simple and easy. For beginners, it may look difficult but once you master the yoga position it will not be that difficult.

Ashwini MudraAdvanced Poses Of Yoga
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Malasana BenefitsChakrasana Steps
Janushirasana BenefitsNavasanaa Benefits
Utthita PadmasanaVatayanasana
BrahmacharyasanaUtthita Ashwa Sanchalanasana
Ardha Baddha PadmottanasanaBenefits Of Garudasana
Trianga Mukhaikapada PaschimottanasanaMarichyasana
Upward Plank PoseSiddhasana
Makara Adho Mukha SvanasanaUtthita Hasta Padangusthasana
BitilasanaArdha Bhekasana
ApanasanaYoga Poses For Hips
BhujapidasanaYin Yoga Poses
Urdhva Mukha SvanasanaUtkata Konasana
Parsva BakasanaUrdhva Kukkutasana
Urdhva DhanurasanaParsvakonasana
ParsvottanasanaPadmasana Benefits
Prasarita PadottanasanaPasasana
Parivrtta ParsvakonasanaYoga For Kids Training
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Sleeping Vishnu PoseParighasana
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Hasta UttanasanaKakasana
Pincha MayurasanaKundalini Yoga Poses
Eka Pada KapotasanaPaschimottanasana
Dandasana (Staff Pose)Padangusthasana
Bhekasana (Frog Pose)Dhanurasana Steps
SimhasanaVirabhadrasana Iii
Viparita KaraniBenefits Of Surya Namaskar Steps
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Adho Mukha Vrksasana (Handstand)Supta Vajrasana Benefits
Kriya Yoga StepsPrenatal Yoga Poses
Yoga Poses For KidsEar Pressure Pose
Supta Virasana BenefitsVajrasana Precautions
Bhujangasana StepsAnusara Yoga Sequences
MakarasanaAnimal Yoga Pose
Sukhasana (Easy Pose)Bakasana Benefits
ShirshasanaPlank Position
Benefit Of SalabhasanaBenefits Of Vrikshasana
TittibhasanaKapotasana Benefits
Ardha Baddha Padma PaschimottanasanaTadasana Precautions
Lotus Position BenefitsThoppukaranam
MayurasanaSupta Vajrasana Step By Step
Ardha MandalasanaJalandhara Bandha Benefits
Benefits Of Gomukhasana
Natarajasana StepsPadahastasana Steps
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Virabhadrasana IiBenefits Of Sarvangasana
Benefits Of Baddha PadmasanaArdha Halasana
Setu Bandha SarvangasanaAdho Mukha Svanasana Benefits
Kurmasana BenefitsButterfly Yoga Benefits
Utthita ParsvakonasanaChild Pose Benefits
Butterfly Yoga BenefitsChild Pose Benefits