Forward Bends & Twists Paschimottana family
Utthita Janu Sirshasana
Standing head-to-knee pose
Utthita means "standing", janu "knee", sirsha "head". A calming, soothing posture for the mind as well as the body.
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessSwadhisthana chakra
Technique
- Stand with the feet about shoulder-width apart, arms beside the body.
- From Hastottanasana, exhale and fold down as in Padahastasana.
- Bend the knees, bring the hands behind the knees and hold the ears.
- Straighten both knees, breathe normally and stay for some time.
- Release the ears and bring the hands beside the feet.
- Inhale, raise the arms and come up.
Awareness
Physically on relaxing the back and keeping the legs straight, with the movement on the breath; gradually on Swadhisthana chakra.
What it gives
- Relaxes the hip joints and stretches the hamstrings.
- Releases the whole spine.
- Calming and refreshing.
Precautions
- Avoid with high blood pressure or lower-back pain.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.