Janu Sirsasana

Physical and Mental Benefits

Janu Sirsasana effectively stretches the hamstrings, groins, and spine. It calms the brain and helps relieve mild depression, anxiety, and fatigue. The forward folding action massages the abdominal organs, improving digestion.

Detailed Instructions

• Sit in Staff Pose (Dandasana) with both legs extended straight in front of you.
• Bend your right knee and pull the right heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor.
• Inhale and stretch your arms up toward the ceiling. Align your torso over the extended left leg.
• Exhale and fold forward from your groins, not your hips. Keep your spine long.
• Reach for your left foot, ankle, or shin. Hold the pose for 1 to 3 minutes, then release on an inhalation and switch sides.