One-Legged Forward Bend (Janu Shirasasana)

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

• Stretches the lower back
• Massages the abdominal organs
• Tones the shoulders

• Pregnancy
• Fractured ribs or wrists
• Abdominal surgery
• Knee injury

• Standing Forward Bend | Uttanasana (Preparatory)
• Child’s Pose | Balasana (Preparatory)
• Seated Forward Bend | Paschimottanasana (Follow up)

Browse our entire yoga poses library and learn more about each yoga pose in detail.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a a Sri Sri Yoga course at an Art of Living Center near you.

Are you interested to become a 200 H certified yoga teacher?

Sri Sri School of Yoga offers the most traditional (scripture-based), classical and authentic teacher training programs globally. Its certification is Yoga Alliance compliant. 

To find out more about teacher training offered in North America, talk to a Yoga Teacher Training Advisor. Click here to schedule your appointment!