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[[File:Ayurwiki-JāNu ŚĪRṣĀSana.gif|400px|right|Yoga in a Gif - JāNu ŚĪRṣĀSana]][[File:Janusirsasana.png|thumb|right|''Janusirsasana'']]'''Janu Sirsasana''' (JAH-noo shur-SHAH-sah-nah[1][needs IPA]; Sanskrit: जानु शीर्षासन; IAST: jānu śīrṣāsana), Head-to-Knee Pose, Head-to-Knee Forward Bend, Head of the Knee Pose, or Head-on-Knee Pose is an asana. It is part of the Ashtanga Yoga Primary Series and is commonly practiced as a seated asana in many styles of yoga.

== Etymology Technique==# Sit straight with the legs stretched out in front of the body, keeping the feet together.# Bend the left knee and bring the left heel close to your groin as much as you can comfortably. Place the sole of the left foot to the inside of right leg’s inner thigh.# Keep the left knee on the floor. Place the palm of your hands on the top of the right knee.# Inhale and using your pelvic muscles, slowly bend the torso in the forward direction sliding your hands towards the right foot.# Try to get a hold of right foot if possible, else keep your hands as far as you can comfortably. Ideally, hands are locked behind the sole of the right foot, grabbing the left wrist with a right hand. It takes time to be able to bend to that extent.# Move your head towards your right leg, if possible touch your knee with your forehead.# Keep the back relaxed and don’t overstretch the body.# Retain the final position for a few seconds or as long as you feel comfortable, breathing normally.# To return, inhale and lift the head, release the hands and bring them back in upright position.# Take 3 long and deep breaths. Practice again by interchanging the position of the legs..<ref name="Technique"/>

In a seated position, one leg is extended with toes pointing upward==Effects==* Increase flexibility in your spine, abdomen and back muscles.* Relieves menstrual discomfort.* Calms your mind and the other leg is bent with knee pointing away from the straight leg body.* Releases stress and depression.* Improve the sole function of the foot in by intestine. Boosts digestion.* Improves the groinfunction of kidneys and liver. The torso turns * Stretches your back and folds over legs.* Strengthens stomach muscles and lose belly fat.* Improves the function of the extended legreproductive system.<ref name="Effects"/>

Janu Sirsasana differs ==Special requisites==Avoid doing Head to Knee pose if you are suffering from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting action this asana imparts to the spine.

There are many variations ==Initial practice notes==* Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the practice sole of Janu Sirsasanathe foot. These include:<ref name="Initial practice notes"/>

<references> <ref name== Benefits =="Technique">[http://www.finessyoga.com/yoga-asanas/janu-sirsasana-steps-benefits "Methodology"]</ref>

*Strengthening and Stretching the shoulders, spine, groins, and hamstrings<ref name="Initial practice notes">[https://www.yogajournal.com/poses/head-to-knee-forward-bend "Beginers tips"]</ref> *Stimulating the liver <ref name="Effects">[https://eyogaguru.com/janu-sirsasana-head-to-knee-pose-steps-and kidneys.-benefits/ "Health benefits"]</ref> </references> ==External Links==*Improving digestion system[https://www.spotebi.com/exercise-guide/head-to-knee-forward-bend-pose/ Janusirsasana on spotebi.com]*Relieving stress, anxiety, fatigue, headache, menstrual discomfort, the symptoms of menopause[http://www.stylecraze.com/articles/janu-sirsasana-head-to-knee-pose/#PreparatoryPoses Janusirsasana on stylecraze.com/]*Therapeutic for high blood pressure, insomnia, and sinusitis[https://www.yogajournal.com/poses/head-to-knee-forward-bend Janusirsasana on yogajournal.com]