Jānu Śīrṣāsana
Fold over one extended leg while the other rests bent open, an asymmetric, gentle fold that meets a tight back with kindness.
How to practice
Exhale to fold; slow belly breaths while holding; inhale to rise.
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Sit with both legs extended; bend the right knee and open it to the right, sole against the inner left thigh.
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Square the torso over the left leg; inhale and raise the arms long.
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Exhale and fold over the extended leg, chest leading; hold the foot, shin or a strap.
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Keep the shoulders even and the neck soft; settle with each exhale for 6–12 breaths.
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Inhale to rise; repeat with the left knee bent.
Benefits
- Stretches the hamstrings, calves and one side of the back
- Opens the hip and groin of the bent leg
- Tones the abdominal organs on the folding side
- Encourages quiet, inward attention
Contraindications & cautions
- Knee injury on the bent side, support the knee with a cushion or keep it raised
- Lower-back pain, fold less deeply, keeping the spine long
- Pregnancy, take a wide stance so the belly is never compressed
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
In the tradition
Because each side folds separately, Jānu Śīrṣāsana reveals, and forgives, the body’s asymmetries. Tradition reads the pose as cooling and grounding: the bent knee opens the hip where vāta gathers tension, while the unhurried fold pours water on pitta’s flame.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Jānu Śīrṣāsana)
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.