How to practice

  • Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
  • Back and neck erect, rest on your buttock bones.
  • Fold your right knee and bring it towards perineum till your big toe touches inside of left thigh
  • Ensure the right knee is pressed firmly on the floor
  • Inhale and stretch your hands up, palms facing each other and keeping elbows straight
  • Pull your stomach in
  • Stretch spine upward, keep head between arms
  • Exhale and bend down from lower back; look down towards left knee
  • Hold left heel interlocking your fingers and placing elbows on mat (Beginners may hold ankle or shin, wherever you feel comfortable)
  • Keep the left knee straight and press thigh towards the floor
  • Hold the pose for 30-60 secs
  • Repeat with other leg
  • 3-4 cycles of the asana are ideal.


  • Helps to mobilize the hamstring muscles
  • Stabilizes blood pressure
  • Tones abdominal organs (kidneys, bladder, pancreas and adrenal glands) and massages the pelvic region
  • Corrects curvature of spine and rounded shoulders
  • Eases stiffness around shoulders, hips, elbow and wrist & finger joints
  • Improves concentration and calms mind
  • Tones and strengthens the chest muscles
  • Strengthens the leg muscles
  • Energises body and keeps you active throughout the day
  • Helps to remove excess weight around abdomen

Caution: This posture should not be performed by people suffering from slip discs, hernia and sciatica.

Janu Shirshasana