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Janusirsasana

जानुशीर्षासन / Head to Knee Pose

September 25, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from (जानु) Janu means knee, Sirsa (शीर्षा) means head and asana (आसन) meaning posture or seat.

Benefits
  • Stretches the spine, liver, spleen, hamstrings, groins, and shoulders.
  • Reduces pain in the waist and legs.
  • Strengthens the rib bones.
  • Calms the brain and eliminates mild depression.
  • Stimulates the kidney & liver.
  • Stretches the abdominal muscles.
  • Helps to enhance the process of digestion
  • Alleviates Gastritis.
  • Helps to control and manage diabetes.
  • Helps to get rid of belly fat.
  • Cures Sinusitis.
  • Relieves symptoms of menopause.
  • Calms the brain and eliminates mild depression.
Steps to perform the Asana: Janusirsasana
  • Sit down with your legs stretched out.
  • Inhale slowly to the optimum capacity.
  • Bend the right knee and bring the right foot placing it close to the inside of the left thigh while the left leg is still stretched out in front of you.
  • Keep your left knee fixed on the floor.
  • Slowly place your hands on top of the right knee, keeping the spine straight and the back muscles relaxed.
  • Inhale and slowly bend forward, stretching and sliding the hands down the right leg, and grasping the right foot.
  • Hold this pose for 25-30 seconds.
  • Keep breathing deeply.
  • Inhale deeply to come out of the pose and stretch your legs out.
  • Now repeat the same steps on the other side.
Common Misalignments / (Mistakes)
  • Collapsing your back.
  • Not keeping your spine straight.
  • Not aligning yourself in the center position.
  • Should aim your chest at your thigh instead of your forehead at your knee.
Contraindication / Cautions
  • Avoid in case of knee, hips, shoulder, or neck injury.
  • Avoid in case of lumbar disc issues.
  • Avoid if suffering from Sciatica.
  • Avoid if suffering from a hernia.
  • Avoid in case of asthma.
  • Avoid if suffering from diarrhoea.
  • Avoid in case of Gastrointestinal issues.
  • Avoid during pregnancy.
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