What’s inside ?
- How to do Janu Sirsasana or head to knee pose?
- How to control your breathing during this asana?
- Benefits of Janu Sirsasana or head to knee pose
- Contra-indications of Janu Sirsasana
Performing Janu Sirsasana or head to knee pose with the Starting position as:
- Sit down with legs stretched out, spine straight and hands on the sides of the hips.
Entering the posture:
- Bend your left knee and bring the left foot in between the thighs.
- The heel touching the perineum and toes or the upper part of the soul touching right thigh- knee on the mat. Leg relaxed.
- Now gently raise both arms over the head, lock the fingers and stretch.
- Gently while stretching the arms and the spine, bend forward from the lower back bringing the chest closer to the right thigh.
- As you reach down, release the fingers and hold the toes of the right foot (mainly the big toe).
- Try to bend both elbows thus helping to get the head closer to the knee and chest closer to the thigh.
- Hold the posture for a few breaths.
Coming out of the posture:
- Release the right toe and once again lock the fingers, stretch the arms.
- Keeping the spine straight, slowly and gently raise both arms up over the head stretching out towards the ceiling.
- Now release hands and bring the arms to the sides of the body.
- Stretch left leg straight and relax.
Continue from the other side. Left leg stretched and right knee bent.
- Inhale while taking both arms up, lock the fingers
- Exhale while bending forward towards the right leg.
- While holding the posture- take long and deep breaths in and out
- While coming out of the posture- Inhale while you raise both arms up towards the ceiling
- Exhale while relaxing the arms.
- To the spine while stretching arms.
- To the spine and lower back while stretching and bending forward.
Benefits of Janu Sirsasana or head to knee pose:
- This asana stretches the spine and hamstrings muscles.
- Tones and massages the entire abdominal and pelvic region and glands.
People with Slip disc or lower back issue, sciatica or hernia should not do this asana