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Janu Sirsasana (Head on Knee Yoga Pose) |
Janu Sirsasana has many benefits. It calms the brain, as the mind detaches from the senses and restlessness and irritability is soothed. The heart is soothed. Janu Sirsasana yoga pose stretches the front of the spine, eases stiffness in the muscles of the legs and the hip joints, and increases flexibility in the arms, from the shoulders to the knuckles.
Benefits:
- Eases stress on the heart and mind and sharpens the memory.
- Relieves chronic headaches or eye strain.
- Stabilizes blood pressure and reduces angina pain.
- Prevents enlargement and cancer of the prostate gland.
- Reduces menstrual cramps, dryness and itching, regulates menstrual flow and prevents fibroids.
- Reduces stress related appetite loss.
- Corrects rounded shoulders and curved spine.
- Eases stiffness in the shoulders, hips, elbows, wrists and fingers.
- Tones the abdominal organs.
- Relieves stiffness in the legs.
- Strengthens the leg muscles.
Contra-indications:
Do not practise Janu Sirsasana if you:
- have asthma or bronchitis
- have diarrhoea
If you have stiff knees or osteoarthritis of the knees, practise with a wooden block under the bent knee.
Instructions
- Sit on the floor with the legs stretched straight in front (Dandasana).
- Bend the right knee and move it to the right, keeping the outer side of the right thigh and the right calf on the floor.
- Place the right heel against the inner side of the right thigh, near the right groin.
- The big toe of the right foot should touch the inner side of the left thigh.
- Pull the right knee back.
- See that the angle between the two legs is an obtuse one (i.e. more than 90 degrees) by pushing the right knee as far back as possible so that the body is stretched from the bent leg.
- Keep the left leg straight throughout the following movements by tightening the knee.
- See that the back of the left knee rests on the floor.
- The toes of the left leg should point towards the ceiling.
- The weight should be distributed evenly on both buttocks even though the legs are in a dissimilar position.
- Inhaling, extend the arms up in line with the ears, tucking in the shoulder baldes.
- Keep both sides of the pelvis in line.
- Exhaling, extend both the arms forward beyond the left foot and catch the right wrist with the left hand.
- Breathe normally.
- After holding the palms, inhale, extend the spine and lift it up.
- Press the right knee down and raise the hips up.
- There should be an angle of 45 degrees between the left leg and the trunk.
- Take the head back.
- Breathing normally stay for 15 seconds.
- Exhaling, bend the trunk forward and place the forehead on the left knee.
- Keep the elbows out, widening them so as to increase the expansion of the chest and stretch forwards.
- Move the floating ribs forwards and extend them towards the chest.
- The head can then be taken to rest on either side of the knee.
- The sternum and the middle of the abdomen must rest on the left thigh as though the trunk is merged with the leg.
- While bending forward, keep the stretched left leg and the right leg firmly on the ground.
- The left foot will tilt to the left in the beginning so work to stop this tilt.
- Pull the right knee back as far as possible.
- Stretch the back fully, pull the trunk forward and keep the chest against the thigh.
- Stay in this final stage for half a minute to one minute while breathing normally.
- Inhaling, raise the head and trunk, straighten the arms and gaze up for a few seconds, extending the spine and trying to make it concave.
- Release the hand grip, straighten the right leg and come back to Dandasana.
- Then perform the pose no the other side, following all the techniques but reversing the instructions for right and left.
- Remain for the same length of time, then return to Dandasana.
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Yoga Poses