How to Do the Janu Sirsasana Pose in Yoga

In the Janu Sirsasana pose in yoga, the head is made to rest on the knee, which is where the name is derived from. In Sanskrit, "Janu" means "knee" and "Siras" means "head". Like all yoga positions, the Janu Sirsasana position, has a very distinct purpose for healing and strengthening the body. This pose has a beneficial effect on the sciatic nerve and the solar plexus as well as stretching the lower back and hamstrings. Here’s how to perform the Janu Sirsasana, or ‘Archer’ pose in yoga.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Yoga blocks
• Yoga strap (optional)
• Comfortable clothes
• Towel

1. Get into position. Sit erect in Sukhasana pose and stretch your legs forward in front of you. Use your core muscles and keep your back straight, while you spread your legs apart so that your heels are about 12 to 15 inches apart.

2. Bend your right knee and turn it slightly outward, while sliding the outer edge of the right foot along the floor so that your sole meets the inside of your left thigh.

3. Use your hands to press your right sole flat against the inside of your left thigh. Your bent right knee must rest on the floor.

4. Inhale. Keeping your core, neck and head centered and erect, slowly inhale while raising your hands above your head with your palms facing inwards and allow the air to fill your diaphragm.

5. Exhale slowly and keeping your head between your arms, slowly bend from the waist, keeping your back straight, and head forward and down toward the left knee.

6. Continue to exhale as you extend your forearms and stretch your fingers. Press the knee of the extended left leg into the floor and deepen your stretch.

7. Inhale and exhale in long and deliberate breaths. Feel your muscles elongating with each breath and push through the stretch on the exhale.

8. If you’re comfortable, continue to deepen your stretch, lengthening your muscles through deep breathing, until you can clasp the ball of your foot with the hands and then continue until you can rest your head comfortably on your leg.

9. Repeat the pose, performing the identical movements, with your other leg.

Tips & Warnings

• During the Janu Sirsasana pose, the entire back of the stretched leg and the back of the knees must touch the floor. If they don’t, you’re pushing your body past what it’s capable of.
• If you aren't very flexible, you can use a yoga strap to help you with your stretch. Be careful not to over do it.
• Do not push your body further than it can go. If you feel pain, stop. Learn to recognize the difference between stretch and pain.
• Don’t attempt to perform any advanced yoga poses without the guidance of a trained instructor. When performing advanced moves at home, you must be sure that your are correctly positioned in order to prevent injury.

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