Practise janu sirsasana or head-to-knee pose to improve flexibility

Janu sirsasana or head-to-knee pose works on the hip and spine. This yoga pose stretches the spine easing stiffness in leg and hip muscles. It also increases flexibility in the arms. Yoga Expert Sunaina Rekhi shares steps to do this asana and also informs us about its health benefits. 

Steps to do the pose

• Sit with your legs outstretched in front of you.


• Inhale and bend your right knee. Place the right foot close to the perineum. 


• Exhale and let the right knee move out to the side. The right foot now rests against the inside of the left thigh. The right lower leg rests on (or towards) the floor.


• Flex the left foot, press the top of the thigh down and lengthen the spine as you inhale.


• While exhaling, turn a little to face the left leg and then bend forward from the hips.


• Keep your spine long, chest open and shoulders down. Relax your face.


• Stay in the pose for 1-3 minutes.

Therapeutic benefits 

• This asana calms the mind and is therapeutic for mild depression.


• The posture also stimulates digestion.


• It works very well for relieving menstrual discomfort, headache, anxiety and fatigue.


• Janu sirsasana also relieves insomnia and high blood pressure.


• In addition, this asana also stimulates the kidneys and the liver.

Beginner’s tip

• Sit on a yoga mat if you find it difficult to sit up straight on the bare floor. 


• Use a strap if you can’t reach your feet. Loop it over the balls of your feet as it can help you lengthen the spine evenly. 

Photo source: Getty images

You may also like to read:

• Try ardha chakrasana or half wheel pose to tone thighs and butt


• Soothe your body, mind and soul with hatha yoga


• Yoga pose for better sex — sarvangasana or the shoulder stand

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Practise janu sirsasana or head-to-knee pose to improve flexibility