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Janu Sirsasana (Head-to-Knee Pose) is a seated forward bend that combines a deep hamstring stretch with a gentle spinal twist. It stretches the back and legs while calming the mind. How to Practice Janu Sirsasana Start: Sit with both legs straight out. Bend: Place right foot sole against left inner thigh. Align: Face your extended left leg evenly. Lengthen: Inhale and reach your arms up high. Fold: Exhale and hinge forward from your hips. Hold: Grip your leg or foot for 5–10 breaths. Switch: Repeat the steps on the other side.
tretches the hamstrings, calves, hips, and spine. Massages and stimulates abdominal organs (like the liver and kidneys), which aids digestion. Calms the nervous system, helping to reduce stress and fatigue.