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Janu Sirshasana

The Head to Knee Pose

chakra yoga - janu sirshanasana - head to knee pose


Instructions .

  • Sit with the legs stretched in front of the body.

  • Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.

  • Keep the knee on the floor throughout.

  • Lean forward.

  • Grasp the toes of the straight leg with both hands.

  • Do not bend the knee.

  • Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.

  • Repeat the process with the other leg folded.



Breath .

  • Exhale while bending the trunk forward.

  • Retain the breath if you stay in the final pose for a short time.

  • Breathe normally if the pose is held for long periods.

  • Inhale while returning to the sitting position.

  • All other details as for paschimottanasana.


Note .

  • Keep both knees in contact with the floor.

  • Do not strain the muscles but gently stretch them.


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