Janu Vakshasana Pose and Benefits

Category: Yoga Asanas 1 0

Janu Vakshasana: In Sanskrit, ‘Janu’ refers to the knees while ‘Vaksha’ means the chest. In Janu Vakshasana¬† you will use the knees to rectify minor deformities of your chest and spine.

Janu Vakasana

Methodology Janu Vakshasana



  • Take the kneeling position.
  • The toes will be curled inwards.
  • Your feet will have to be perpendicular to the ground.
  • Gradually sit back between the heels.
  • Get down on all fours or the ‘Prone-kneeling position’. Here’s how you should do it.
  • Raise the posterior portion.
  • Slowly lean forward from your hip-joints.
  • Move the hands forward.
  • Place your palms on the ground.
  • Keep the palms in line with your knees.
  • The palms should be parallel to each other.
  • Lift up your chin.
  • Keep back the head.
  • The spine should be arched.
  • The lower back must be turned upwards to make a hollow space below it.
  • Look forward.
  • Bend your arms without disturbing the position.
  • Don’t move the toes, knees and hands.
  • Keep the hips high and gradually lower the shoulders towards the floor.
  • Arch your back; make a small concave space below it.
  • Gently rest your forehead on the ground.
  • The palms need to be slid forward.
  • Rest your forearms on the ground.
  • Raise your head a bit.
  • Wrap the hands.
  • Hold the left arm with your right hand just above the elbow.
  • Similarly, hold the right upper arm just above the elbow with the left hand.
  • Gently rest the forehead on the central portion of the folded forearms.
  • Don’t move your feet or the knees.
  • Relax your abdomen.
  • Allow the abdomen to sag towards the floor.
  • Stay motionless for six minutes.
  • Breathe normally.
  • While returning to the starting position resume the kneeling position.
  • Stand upright.

Advantages of Janu Vakshasana

  • The compressed inter-vertebral discs are stretched to their optimum levels.
  • The vertebrae will be properly aligned due to the forced position of the back.




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