Janu Shirshasana (Head To Knee Pose) - How to Practice, Its Benefits and Preacautions
Janushirshasana is derived from Sanskrit words “Janushirsa” means “Head to knee” and “asana” means “pose”. It is basically an asymmetric forward folding pose. It also involves stretching and twisting. Moreover, it is a part of the Primary Ashtanga series. The main areas of the body, which get affected by this pose are the neck, lower back, hips, and hamstrings. Many refer to this pose as a restorative one.
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How To Do It?
⦁ You can start this asana in the Dandasana or staff pose.
⦁ You have to bring the right sole towards the thigh of the left leg.
⦁ The heel of the right foot should touch the perineum, and the left le is stretched forward.
⦁ Inhale and raise both the hands above the head.
⦁ As you breathe out, you have to fold the body forward, and grasp the left toe with your hands.
⦁ You have to deepen the exhalation, and elongate your spine to reach toward the left foot. The forehead should touch the left knee.
⦁ Hold this position for a minute.
⦁ Inhale and bring the head up, then lift the torso and take the arms over the head.
⦁ Exhale and bring both your hands to both sides and stretch the right leg.
⦁ Relax a bit and repeat with the other leg.
Benefits of Janu Shirshasana (Head To Knee Pose)
⦁ If you practice this pose on a regular basis, your strength and vitality will improve.
⦁ The abdominal muscles get a good massage, when you have folded your body forward. So, your issues related to digestion and flatulence are solved.
⦁ When you practice this asana, you exert a lot of pressure on kidneys, pancreas, spleen, and the liver. Thus, improving hormonal secretions.
⦁ The practice of this asana also improves the reproductive system.
⦁ You will practice slow deep breathing in this asana. This helps in the expansion of the chest muscles and the lungs.
⦁ Since it is a restorative pose, it also helps in clearing mental blocks.
Contraindications
⦁ Patients who have Asthma, must not practice this asana.
⦁ If you suffer from stomach ailments like Diarrhea, then you should not practice this asana.
⦁ If your knees are injured, then you should not practice this asana.
⦁ If you have lower back injury, then you should not practice this asana.
⦁ Do not rush through the pose.
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