Spotlight on: Janu Sirsasana

Janu – knee, Sirsa – head, Asana – pose

Janu SirsasanaJanu Sirsasana is a seated forward bend that is practiced regularly in all our classes and is highly beneficial for students of all levels from absolute beginners to more advanced practitioners. 

Despite its name, which suggests that the head should rest on the knee, the real aim of this pose is to extend the abdomen, spine and torso fully forward along the extended leg, keeping the chest and front body broad and open.

Don’t worry if you can’t reach your toes! In Iyengar yoga, the use of a belt around the foot of straight leg, and blankets or height under the buttocks allows even the most inflexible person to begin experiencing the soothing benefits of this pose.

Forward bends can help to calm and quiet-en the brain after a long busy day, sending our attention inward and encouraging time for reflection. Janu Sirsasana is also known to help relieve mild depression, insomnia, sinusitis, high blood pressure and symptoms experienced during menstruation and menopause - among other benefits.

      Stretches: spine, shoulders, hamstrings and groins

      Stimulates: liver, spleen and kidneys

      Helps with: digestion, stress and anxiety, fatigue and headaches

Download our infographic here for some basic instructions and don’t forget to send us your Janu Sirsasana questions, tips and photos. Email or message and tag us on Facebook, Instagram or Twitter.

For more information about Janu Sirsasana check out the following resources.

Video: Janu Sirsasana with Lois Steinberg – 3.48 minutes
Books: Light on Yoga, BKS Iyengar p. 148 BUY
            Yoga The Path To Wholistic Health, BKS Iyengar p. 114 - 17 BUY
            A Gem for Women, Geeta Iyengar p. 142 - 4 BUY

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.


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