Janu Sirsasana (Head-to-Knee Pose)

What is Janu Sirsasana (Head-to-Knee Pose)?

Janu Sirsasana, also known as Head-to-Knee Pose, is a popular seated forward bend in the practice of yoga. It derives its name from the Sanskrit words “janu” (meaning knee) and “sirsa” (meaning head). This pose offers a deep stretch to the back of the body, particularly the hamstrings, calves, and lower back, while simultaneously engaging the core and promoting a sense of relaxation.

Janu Sirsasana is often included in yoga sequences due to its numerous benefits for both the body and mind. Physically, it helps to improve flexibility in the legs and spine, lengthen the hamstrings, and stimulate digestion. The pose also stimulates the kidneys and liver, enhancing their functions. Additionally, Janu Sirsasana helps relieve tension in the lower back and can be therapeutic for mild backaches.

How to do JanuSirsasana (Step-by-Step)?

• To begin with, sit in Staff Pose (Dandasana) with both legs outstretched in the facade of you.
• Adjust the flesh under your seat so that your sit bones are firmly landed.
• Turn your left knee and get the sole of your left foot to your right internal thigh. Square your torso over your comprehensive right leg.
• To begin with, get your torso down to your leg by tilting your pelvis forward and walking your hands which are starting your extended leg towards your right foot so that the turn initiates from your hips instead of your lower back.
• Maintain your right foot flexed while pressing the back of the right thigh down toward the floor.
• When you reach your maximum forward twisting limit, you have a choice.
• You can maintain your straight spine and long neck in an active position, or you can rest your heart and head down toward the extended leg, allowing the spine to round.
• If your hands come to your foot, hold your foot. If not, you may maintain on to your ankle or calf, or set your hands on the ground floor wherever they arrive.
• On each inhale, extend the backbone long. On each exhale, deepen the forward turn.

Stay here for five to ten-time breaths and then straighten both legs, shake them out, and replicate the posture on the other side.

JanuSirsasana Pose Video

Benefits of janu Sirsasana (Head-to-Knee Pose)

1. Can cure sinusitis.
2. Enhances digestion.
3. Helps to bring rid of abdomen fat.
4. Stimulates the kidneys and liver.
5. Effectively strengthens rib bones.
6. Relieves symptoms of menopause.
7. Relieves aches in the waist and legs.
8. The pose also creates the spine flexible.
9. It relaxes the mind and eliminates mild depression.
10. The asana is healing for insomnia and high blood pressure.
11. It prolongs the spine, spleen, hamstrings, groins, and shoulders.

Modifications and Props

To relieve the problem of turning forward in janu Sirsasana, you can utilize the ensuing props;

Blanket – Seat a folded blanket under the hips while conducting the asana. It prevents the rounding of the lower back while turning forward and reduces the forward tilt of the pelvis.

Yoga strap – Cover a yoga belt around the balls of the stretched foot, and maintain on to it while turning forward. It boosts the stretch in the hamstring muscles while prolonging the spine.

Cushion – Seat a cushioned blanket under the bent leg. It will superficially touch the knees on the ground floor and supports the knee and ankle.

Variations

If your hands reach beyond your foot, grab the right wrist with your left hand and bind it around the left foot.

Deepen this posture by broadening the angle between the two legs. This happens by getting the bent knee further back.

You may notice a similar-looking posture in a Yin yoga class. Yin yoga is called Half-Butterfly. The difference is that in Yin yoga the researcher comforts into the pose rather than utilizing muscular effort to bring into a forward turn. So the back is more rounded and soft and the legs are relaxed. Yin yoga training holds The pose for between three and five minutes.

Contraindications of Janu Sirsasana

Asthma
Diarrhea
Knee injury
Lower back injury
Lumbar disc herniation

Conclusion

Janushirshasana (head-to-knee pose), is a forward-bending pose yoga. It has several advantages, such as stretching and strengthening the spine and abdomen muscles. You may even rehearse this pose for handling diabetes, irritable bowel syndrome, and gastritis. Regardless, if you feel any abdomen and backache while conducting janu Shirshasana, please consult a physician.

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