How to do Janushirasana (The Head to Knee Pose): Steps & Health Benefits

Health benefits of Janushirasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders

Updated: June 1, 2018


Janushirasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Head to Knee Pose. The name Janushirasana actually comes from Sanskrit words, it is a combination of three words, where Janu means Knee or Knee Joints, Shira means Head and Asana mean Pose. So combine all the words, it's pronounced as The Head to Knee Pose. Head to Knee pose is one of the best exercise for your abdomen and best exercises for your child. 

Janushirasana has lots of health benefits; among that some of the health benefits of Janushirasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders, Helps to Reduce Belly Fat, Improves the Function of Liver and Kidneys, Improves Blood Circulation, Improves Cardiovascular Health, Relieves Stress and Anxiety and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Janushirasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Janushirasana (The Head to Knee Pose):

  • To start this asana get onto the yoga mat and sit down on the yoga mat.
  • Now stretch your leg in forward direction.
  • Now bend your left leg from your knee and keep your left leg heel at the inner thigh by pressing your anus. 
  • Now as you breathe in raising your arms over your head.
  • Now as you breathe out and bend your upper body. Try to catch your right leg big toe with your hands. 
  • Hold this position and breathe in.
  • Now breathe out and bend your upper body towards your right knee and try to touch your forehead to your knee. Pull your butt internal and draw your stomach and navel internal moreover.
  • Take a normal breathe in this position.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with the opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Janushirasana (The Head to Knee Pose):


Janushirasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Janushirasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Janushirasana Stimulates the Thyroid and Pituitary Glands:

Different studies have been proven that regular practice of Janushirasana on a regular basis can improve the thyroid and pituitary gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Janushirasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Janushirasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Janushirasana Relieves Stress and Anxiety:

While we are doing this Janushirasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Janushirasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Janushirasana Improves the Function of the Kidneys and Livers:

Regular practice of Janushirasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Janushirasana Improves Blood Circulation:

Different studies have been proven that regular practice of Janushirasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier. Beside this, regular practice of Janushirasana improves the cardiovascular health and it also helps in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc.

Janushirasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Janushirasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Health benefits of Janushirasana


Preparatory Poses

Vriksasana
Supta Padangusthasana



Follow-Up Poses

Forward Seated Bends



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