Yoga Pose for Day 25 – Head to Knee Pose (Janu Sirsasana)

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‘Janu’ in Sanskrit means ‘knee’, ‘sirasa’ means ‘head’, that is, placing the head on knee. Technically, it is one legged Seated Forward Bend. This pose provides all the benefits of Seated Forward Bend. Particularly, when one leg is folded and the forehead is placed on the other stretched leg, the core of the body is pressed promoting the functions of digestive organs. The pose promotes absorption of nutrients. Sciatic nerve gets stretched and flexibility of the same improves.

Head to Knee Pose

Other Benefits of Head to Knee Pose

  • Strengthens the spine
  • Strengthens back muscles
  • Boosts function of abdominal organs
  • Relieves stress


  • Sit down on the yoga mat with your legs stretched straight.
  • Bend the right leg and place the right foot closer to the left thigh.
  • Inhale as you stretch your arms sideways.
  • Exhale as you bend forward and hold the left foot or the left toes with your hands. Place your forehead on the stretched leg. Your stomach should be on your left thigh.
  • Hold the pose for 20 seconds. Repeat the same switching the legs.


If reaching for the toes is difficult, hold the part of the leg that you can comfortably reach.

Those with pain in knees, can place a folded blanket under the knees while on the pose.

Those with severe pain in knees and back should refrain from practicing the pose.


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