Janu = Knee, Sirs = Head, Asana = Pose or Posture

Steps

1. Sit in a sitting sthiti pose.
2. Bend your right sole of the foot against the inner left thigh closer to the perineum, push your knee down, keep your back straight, and keep your foot straight.  Inhale, raise both your arms up, along with your ears
3. And slowly, Exhale bring your hands down, bend from the hip and try to hold your foot or left big toe or ankle whatever you feel comfortable with and touch your knee with your chin or forehead and keep your elbows on the side of your knees touching the ground. Make sure your knees are straight.
4. Hold the pose for 3 to 5 deep breaths and feel the stretch on your hamstring muscles.
5. Inhale, raise both your arms up alongside your ears.
6. And then exhale, bring your hands down beside your body.
7. Repeat the process 2 more times.
8. Do the same thing on the other leg.

Tips 

1. To start with you will not be able to reach your toes, you can use the rope or towel or you can do the warmup techniques well.
2. If a rope or towel is not available, you can keep your arms beside your feet and move your body back and forth. When you are doing this, breathe through your mouth and exhale as you move forward for  20 to 30 times in each leg. In a few weeks of time, you will definitely feel the improvement in your flexibility.

Benefits

1. Calms your mind and body.
2. Releases stress and depression.
3. The liver and kidneys are stimulated.
4. Practicing this asana relieves headaches, anxiety, and fatigue.
5. Improve the function of the intestine. Boosts digestion.
6. The reproductive organs are toned, and therefore, menstrual and menopausal disorders are reduced.