Janu Sirsasana, or Head to Knee Forward Bend Pose, is an asana that stretches the hamstrings and groin while strengthening the spine. It can help relieve high blood pressure, insomnia, and sinusitis. The pose tones the liver, spleen, and kidneys aiding digestion. Those with an enlarged prostate may benefit from holding the pose for an extended time. To do it, one sits and bends one leg to place the heel near the thigh while extending the arms toward the bent leg foot before bending at the lower back to bring the head toward the bent knee.

1. Janu Sirsasana(Head to Knee Forward Bend Pose)
Benefits:
• Stretches and strengthens the spine.
• Stretches the hamstrings and groin.
• Relieves symptoms of high blood pressure,
insomnia, and sinusitis.
This asana tones the liver and the spleen and
thereby aids
digestion. It also tones and activates the kidneys.
Persons suffering from enlargement of the
prostate gland will benefit
by staying longer in this pose.

2. Janu Sirsasana(Head to Knee Forward Bend Pose)
This is a pose in which you will attempt to touch your head to the knee. Sit on
the floor and stretch your legs out in front of you. Bend the left leg and place
the left heel as close to the right inner thigh as possible. Try and keep the right
knee firmly touching the ground, it should not rise off. Make sure your legs are
at an obtuse angle. Extend your arms forwards towards the right foot and hold it
with both hands. Then, bending from the lower back, try and rest your forehead,
then the nose and then the lips above the right knee. Stay here for about thirty
seconds, breathing easily. Then come out of this pose and repeat it on the other
side.
precaution: Acute knee or back pain or Intestinal discomfort.

3. Janu Sirsasana(Head to Knee Forward Bend Pose)
Benefits:
• Stretches and strengthens the spine.
• Stretches the hamstrings and groin.
• Relieves symptoms of high blood pressure,
insomnia, and sinusitis.
This asana tones the liver and the spleen and
thereby aids
digestion. It also tones and activates the kidneys.
Persons suffering from enlargement of the
prostate gland will benefit
by staying longer in this pose.