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How to do Janu Sirsasana - Head to Knee Pose

6 years ago | Yoga and You
DESCRIPTION
JANU SIRSASANA | Head to knee pose
Janu Sirsasana or the Head to Knee Pose is an excellent asana to increase flexibility of the hamstring muscles, back, thighs, hip joints, arms and the shoulders. Janu Sirsasana also soothes the mind and calms the heart. Janu Sirsasana should ideally be performed when the stomach is empty. It is a great stretching exercise for the whole body. The Janu Sirsasana is a part of the primary series of Ashtanga Yoga. It is a seated asana, and it gets its name from the fact that the head touches the knee in the full expression of this pose. This asana is also called the Head-to-Knee Pose.

How to:
1. Sit on the floor with an erect spine.
2. Stretch your left leg in front of you.
3. Fold your right leg and place your sole of right leg on the inner part of the left thigh.
3. Now inhale and raise your both the hands.
4. Bend forward and place your head on left knee.
5. Try to hold your toe of left foot with the both hands.
5. Hold this position for 30 seconds and breathe deeply.
6. Come up, raise your hands and bring the arms down to the sides.
7. Repeat this with stretching right leg.

Why to:
Increase flexibility in your spine, abdomen and back muscles.
Relieves menstrual discomfort.
Calms your mind and body.
Releases stress and depression.
Improve the function of the intestine. Boosts digestion.
Improves the function of kidneys and liver.
Strengthens stomach muscles and lose belly fat.

Avoided by:
It is best to avoid this asana if one is suffering from diarrhoea or asthma. Also, practitioners with knee injuries should make sure not to flex their knee too much. They can use a folded blanket for support. It is advised to avoid this asana if one has a lumbar disc herniation or a serious lower back injury.

Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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