Want a healthy back? Try Janu Shirasasana

You do not have to bend it like Beckham to feel healthy and great. Simply try the Janu Shirasasana or the One-Legged Forward Bend. Taken from the Sanskrit words for the knee (janu) and head (Sirsa), this pose is a seated spinal twist and a forward fold position that has numerous benefits. It is also called the Head-to-Knee Forward Bend.

Want a healthy back? Try Janu Shirasasana

Steps to perform the Janu Shirasasana:

  • Sit straight with the legs stretched out in front of you. Keep your spine completely straight.
  • Fold your left leg at the knee and let your foot gently touch the inner thigh of your right leg.
  • Take a deep breath and lift both your arms above your head, towards the sky and slowly towards the right.
  • Exhale and lean forward at the hip, keeping your chin pointed towards your feet.
  • If possible, try to grasp your big toe and move forward, keeping your elbows pointed to the ground.
  • Now stay like this for a few breaths.
  • Inhale and start to come up while breathing out.
  • Bring your arms down to your sides.
  • Replicate this stretch on the other side of the body.

Things to keep in mind while doing this pose:

  • Make sure to do this pose on an empty stomach.
  • When you start by sitting up straight, make sure your spine is erect.
  • When you twist, turn and fold over the extended leg.
  • Don’t try to stretch too far as it could lead to injuries.
  • Try to hold for 30- 60 seconds on each leg.
  • Once you hold on to your toes and bend forward, stay in the position and keep breathing slowly and deeply.
  • The back, hips and hamstrings can take a while to open up, so practice this asana regularly to get more benefits out of it.

Benefits of the Janu Shirasasana:

  • It stretches and strengthens the shoulders and spine and well as the abdomen area and groin.
  • This pose improves digestion.
  • It stimulates the kidneys and the liver.
  • Helps to relieve anxiety and depression.
  • Useful for menstrual problems.
  • It is also believed to be quite therapeutic for insomnia, sinusitis and blood pressure.


  • For those who have knee injuries, it is not recommended.
  • Do not attempt this if you have a lower back injury.
  • It is also not recommended for those with asthma and diarrhoea.

Consult a top Yoga & Naturopathist

Copyright © 2018 Modasta. All rights reserved


Email this to someoneShare on LinkedInTweet about this on TwitterShare on Google+Share on Facebook
  • One-Legged Forward Ben (Janu Shirasasana). Art of Living.org.https://www.artofliving.org/in-en/yoga/yoga-poses/one-legged-forward-bend
  • Janu Sirsasana. Yogajoural.comhttps://www.yogajournal.com/poses/head-to-knee-forward-bend
  • Janu Shirasasana (One-Legged Forward Bend). Beauty Health Tips.inhttps://beautyhealthtips.in/yoga-asanas-poses-for-thyroid/
  • Chapter 12 – One-Legged Forward Bend – Janu Shirasasana. Yoga for Beginners: Essential Poses for Yoga Beginners By Amy Gilchrist

Recommended For You

More On This Category