There are three Jānuśīrṣāsana variations, A, B and C. The benefits of these three postures include improvements in function of the digestive organs as well as stimulation of the vīrya nāla, the nadi, or energy channel, connected to the liver and associated with insulin production. In Jānuśīrṣāsana A, make sure your sit bones are on the floor and keep your bent leg as close to 90 degrees as possible, pressing your heel to the perineum and the upper part of the inner thigh. In this video tutorial, yoga master Sharath Jois guides you how to move safely into and out of this posture.

Related: Jānuśīrṣāsana B, Jānuśīrṣāsana C