Janu Sirsasana – Willow Pose

Janu “knee”, sirsa “head”. In Janu Sirsasana – Willow Pose, the bent leg constitutes a good anchor for the body and helps in bending towards the straight leg.


  1. Begin sitting in Dandasana .
  2. Bend your right leg and place your right foot in front of your perineum. Press the sole of the foot against the left thigh. Breathe in, raise your arms above your head with your hands together.
  3. As you exhale, lean forward from the hips and lower your hands to grasp the fingers or ankle of the left leg. Try to lower your head. With each exhalation, increase the flexion a little more. Hold for 20-30 seconds, breathe normally.
  4. Breathe in and lift your torso, and return to Dandasana . Repeat with your right leg bent.


  • Calms the brain and helps relieve mild depression
  • Stretches the spine, shoulders, hamstrings, and groin
  • Stimulates the liver and kidneys
  • Improves digestion
  • Helps relieve symptoms of menopause
  • Relieves anxiety, fatigue, headache, menstrual discomfort
  • Strengthens the back muscles during pregnancy (until the second trimester), done without coming forward, keeping the spine concave and the long torso forward.


Do not perform this asana if you have the following injuries or ailments:

  • Asthma
  • Diarrhea
  • Back Injury: Perform this pose under the supervision of an experienced teacher.

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