Janu Sirsasana
Head-to-Knee Pose · జాను శీర్షాసనం
🧘Picture coming soon
Beginner Forward bends · ముందుకు వంగే ఆసనాలు
⏱ Hold / repeat: 20–30 seconds each side · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- Sit with the right leg straight and the left sole against the inner right thigh.
- Turn slightly towards the straight leg; raise the arms.
- Fold forward over the straight leg with a long spine.
- Breathe; come up and switch sides.
🌬️ Breathing: Exhale to fold.
✅ Benefits
- Stretches the hamstrings and back
- Gentle hip opener
❌ Common mistakes
- Rounding the back
- Bent knee pressing the straight knee
⚠️ Avoid it, or take care, if
- Knee injury
- Lower-back pain
🪑 Easier versions
- Strap around the foot
- Sit on a blanket
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Forward bends
Uttanasana Padahastasana Paschimottanasana Shashankasana Balasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
