- Sit erect with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. Make the spine, neck and head erect. This is Starting Position called Dandasana of Sitting Asanas / Postures.
- Sit with the legs outstretched and the feet together.
- Bend the left leg, placing the heel against the perineum and the sole of the foot against the inside of the right thigh.
- Keep the left knee on the floor. Place the hands on top of the right knee, keeping the spine straight and the back muscles relaxed.
- Slowly bend forward, sliding the hands down the right leg, and grasp the right foot. If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.
- Try to touch the knee with the forehead. This is the Final Position. Keep the back relaxed and do not strain. Hold the position for as long as is comfortable.
- Return to the starting position and rest the hands on the knees. Change sides and repeat with the right leg bent and the left leg straight.
The practice of Janu Shirshasana gives basically the same benefits as that of paschimottanasana as well as loosening up the legs in preparation for meditation asanas.
This posture is sometimes called Ardha Paschmitonasana.
