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Updated on December 19, 2012

Janu Shir Asana

Yogasanas shall not be confused with exercises. Exercises are performed with a certain speed and velocity, whereas, yoga asanas are performed slowly with breathing techniques. Without breathing technique, none of the asanas will have their effects.

The term Janu means 'knee', Shir means 'head' and asana is the posture. The head to knee posture is otherwise called as Janushirasasana or Janusirasasana. The effect of this asana is felt on back muscles and bones. This asana plays a vital role in making the back muscles flexible. The impact of this asana can also be felt on stomach and hamstring muscles. This helps reduce unnecessary fat in the stomach region, stretches calf muscles and hamstring muscles.


  • Inhale before starting the asana, exhale while bending. Normal breath while remaining in the posture.

Related Gland/Organ

  • Spleen, Gall Bladder, Liver and Pancreas

Ailment & Cure

  • Makes hip joint flexible and aids twisting movement
  • Heals diabetic.
  • Back muscles are made flexible and resolves back pain
  • Good for reducing obesity and excessive fat in stomach region.
  • Improves digestion.
  • Hypothyroidism and Hyperthyroidism.

Other Effects

  • Massages abdominal region and heart muscles.
  • Most menstrual problems can be solved by this asana.
  • Reduces excess fat in stomach and releases gas by belching.
  • Helps solve sciatic nerve problems by stretching the knee, hamstring and calf muscles.
  • Stretching your hands and releasing will tone up biceps and triceps.
  • Improves the thickness and consistency of semen in men.
  • Tones up the waistlines.

Variation - Mahaveda Mudra

Janushirasan with Jalendra bandha [ bowing head down and locking the throat ], Odiyana bandha [ sucking your stomach (solar plexus) in ], and moola bandha [ pulling anus in/up ] together is called as 'Mahaveda Mudra'. This, especially reduces enlarged spleen, facilitates smooth feces movement, and reduces cough and phlegm.

Chakras Effected

  • Mooladhara, Swadishtana, Manipura, Ajna, Sahasrahara

Marma Points

  • Nila, Gulpha, Janu & Kupra, Ani & Urvi, Indrabasti

Nadis (subtle channels)

  • Avalambhushana, Puhu, Vishwodhara, Ida, Pingala, Grandhari, Shakini, Shushumna, Saraswati


  • Vatha - Samana, Vyana and Apana
  • Pitha - Pachaka, Bhrajaka and Ranjaka
  • Kapha - Kledhaka, Sleshaka and Avalambaka


  • People with slipped disc, hernia, colitis and sciatica should not practice this asana.


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