One-Legged Forward Bend (Janu Shirasasana)

How to do One-Legged Forward Bend (Janu Shirasasana)

Yoga Asana – Forward Bend 1

  • Sit up with the legs stretched out straight in front of you, keeping the spine erect.
  • Bend the left knee and place the left foot against the right thigh, keeping the left knee on the floor.
  • Breathing in, raise both arms above your head and stretch up, and twist a little to the right from the waist.
  • Breathing out, bend forward from the hip joints keeping the spine straight, directing your chin to the toes.
  • If you can, hold on to your big toes and, pointing your elbows to the ground, move forward as you pull on your toes.
  • Hold. Keep breathing.
  • Breathing in, come up and breathing out, bring the arms down to the sides.
  • Repeat on the other side.

Benefits of the One-Legged Forward Bend (Janu Shirasasana)

  • Stretches lower back
  • Massages the abdominal organs and tones the shoulders

View All - Sitting Yoga Postures

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