also known as Head to knee. Janu means the knee. Sirsa is the head. In this pose sit with one leg extended out on the ground and the other curve at the knee. Then catch the stretched foot with both the hands and place the head on that knee. Janu Sirsasana details provided to you by YogaIQ.
1. Sit on the floor, with legs extended straight in front. (Plate 77)
2. Curve the left knee and move it to the left, keeping the outer side of left thigh and the left calf on the floor.
3. Put the left heel against the inside of the left thigh near the perineum. The big toe of the left foot should touch the inside of the right thigh. The angle between the two legs should be blunted. Do not keep the left knee in line with the left thigh at a right angle to the stretched right leg. Try and push the left knee as back side as possible, so that the body is extended from the bent leg.
4. Stretch the arms forward towards the right foot and hold it with the hands. First catch the toes of the right foot, then gradually catch the sole, then the heel and finally stretch the arms and grip the wrist of one hand with the other, beyond the outstretched foot. (Step 2)
5. Keep the right leg stretched throughout by tightening the knee. See that the back or the right knee rests on the floor.
6. Breath out, move the trunk forward by bending and widening the elbows, and rest first the forehead, then the nose, then the lips and lastly the chin beyond the right knee. (Step 3.) Then rest on either side of the right knee. (Step 3 and 4.) The right foot will bend to the right in the beginning. Do not allow the leg to curve.
7. Extend the back fully, pull the trunk forward and keep the chest against the right thigh.
8. Hold this posture with deep breathing from half a minute to a minute. One can also do the pose holding the breath after each breath out.
9. Breath in, raise up the head and trunk, straighten the arms and gaze up for a few seconds, stretching the spine and trying to make it concave. (Step 2)
10. Loose the hand grip on the right foot, straighten the left leg and come back to step 1.
11. Repeat the posture keeping the left leg stretched out and curving the right leg at the knee. Hold the pose for the same amount of time on both the sides.
Janu Sirsasana tones the liver and the spleen and thereby aids digestion. Janu Sirsasana also tones and activates the kidneys, the effect on which can be felt while one is performing the Janu Sirsasana. People suffering from enlargement of the prostate gland will feel good by staying longer in this pose. The posture is also recommended for persons suffering from low fever for a long time.