POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Janushirasana, or Head to Knee Pose, is practiced sitting down with one leg extended and the other bent. The practitioner then folds forward towards the extended leg. This pose targets the flexibility of the sciatic nerve and the joints of the ankles, knees, and hips.

 

Posture Breakdown

Benefits and Techniques

  • Comprehensive Stretch: The pose effectively stretches the hamstring, lumbar spine, and sciatic nerves, providing relief and increased flexibility.
  • Digestive Boost: By compressing the abdomen, it stimulates the liver and spleen, thereby aiding in digestion.
  • Spinal Health: Regular practice enhances the spine's flexibility and can help align the vertebral column.
  • Mental Focus: The posture encourages mental clarity and focus by calming the brain.

  • Positioning: Sit with one leg extended forward and the sole of the opposite foot pressed against the inner thigh of the extended leg.
  • Engagement: Maintain a straight back, and with each exhale, gently extend forward towards the extended foot, aiming to touch the forehead to the knee.
  • Breath & Focus: Keep the breath steady and ensure the spine is elongating with each forward bend. Focus on the stretch rather than forcing the pose.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Janushirasana | Head to Knee Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Janushirasana | Head to Knee Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Janushirasana

Head to Knee with Stretching Pose

Turn around, and sit facing the mirror.

Right leg out cornerwise, bend your left leg.

Put your left foot, so your heel should touch the costume.

Create pressure with the left foot sole, against the right leg biceps of the thigh muscle.

Your two legs should be 90’ angle, like “L”.

Arms over the head, turn to the Right.

Grab your right foot, two inches below the toes, ten fingers interlocked position.

Pull your toes as hard as possible.

Flex your foot, so your heel comes off the floor, in the air.

Just like the Rabbit Pose, touch your chin to your chest, look at your stomach. Touch your exactly forehead on the knee. Forehead should touch the knee.

If you can’t touch your forehead, bend the knee up a little bit.

You’ve got to touch your forehead.

Bring your elbows down, next to your calves.Suck your stomach in.

Push your knee down, forehead touching position.

Left elbow down more. Left shoulder down more. Roll inside to the left. Left knee should stay touching the floor.

Roll in, roll in, roll in.

Get your head close with your stomach. Push your knee down.

Change. Left side

[Left side - Head to Knee Pose]:

Stretch your left leg out cornerwise, bend your right leg. Heel touching the costume. Grab the toes. Pull your toes.

Exactly forehead on the knee.

Make sure throat choked.

Exhale breathing, suck your stomach in.

Bend your elbows down. Push your knee down with your forehead.

Roll inside to the right. Roll in.

Create maximum pressure to the abdomen and throat.

This is not a stretching pose, it is a compression posture.

Compression of the pancreas, extension of the kidneys.

This is, again, a marriage between the pancreas and kidneys, thyroid and pituitary glands.

Change again.

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