What is Janu Sirsasana (Head-to-Knee Pose) and its Benefits? Janu Sirsasana is a forward bend with one leg bent and the other leg extended forward. Janu Sirsasana brings inner peace and calmness and is therefore practiced as a restorative pose. The stretches involved improving flexibility in the spine, groins, and hamstrings. Also, Janu Sirsasana is considered to be a great hip opener and hamstring opener. It helps boost energy in the body. Janu Sirsasana stimulates the Root Chakra (Muladhara Chakra), which is located at the base of the spine. Your root chakra is your sense of security and stability, and it helps you feel grounded and able to withstand challenges. It provides you with a foundation for life, and it helps you feel grounded. Janu Sirsasana also balances the Swadhisthan Chakra. A balanced Swadhisthan chakra provides us with the ability to source energy for creativity, movement, procreation, desire, pleasure, and relationships.
What is Janu Sirsasana (Head-to-Knee Pose)
In English, the Janu Sirsasana is named as Head-on-knee Pose, Head-to-knee forward bend, Seated head to knee pose. Janu Sirsasana’s name comes from the Sanskrit words: Janu+sirsa + asana, which means as follows:
- Janu – knee
- Siras – head
- Asana – posture or pose
Janu Sirsasana is pronounced as Jah-new-shear-shahs-anna.
Janu Sirsasana is an asymmetric forward bend that requires simultaneous stretching and twisting. It also involves twisting and bending to the sides of the body. The forward bend like Janu Sirsasana is connected to creating self-reflection. The main target muscles in Janu Sirsasana are the neck, the lower back, the hips, and the hamstrings. In Janu Sirsasana, the trunk is bent forward so your head rests on the knee in the final position. Janu Sirsasana helps to energize the body and mind while increasing digestion. As the ascending and descending colon are massaged, the asana is performed at the end of a sequence once the body is properly warmed up. As well as soothing the heart and mind, it stretches the entire body.
Benefits of Janu Sirsasana (Head-to-Knee Pose)
The Janu Sirsasana or Head-to-Knee Pose improves posture and counteracts the effects of prolonged sitting. It can also be used for recovery after sports and activities that include running. Janu Sirsasana has numerous health benefits, some of them are listed below as follows:
- Provides strength
- Increase Flexibility
- Improves digestion
- Balances Hormones
- Stimulates reproductive Organs
- Improves Respiratory System
- Calms the Mind
- Keep Lungs Healthy
- Reduces Menstrual Cramps
· Provides strength
In Janusirsasana, all the major muscles of the neck, shoulders, spine, hamstrings, abdominals, and groins are stretched to their full extent.
· Increase Flexibility
During Janu Sirsasana, the hips bend forward, allowing the lower back to be opened and stretching the muscles around it. This pose is important for improving spine flexibility since most poses require a strong back and a flexible spine.
· Improves digestion
In Janu Sirsasana, the abdominal muscles experience enormous pressure, which produces stress hormones. Additionally, the pressure massages the abdominal organs, thereby improving digestion.
· Balances Hormones
When holding the Janu Sirsasana, pressure stimulates various organs, like the kidney, liver, pancreas, spleen, and uterus. It improves hormone secretion. This also facilitates the detoxification process.
· Stimulates reproductive Organs
Practice Janu Sirsasana stimulates the reproductive organs, reduces the symptoms of menopause, and relieves menstrual cramps. It also cures male impotency.
· Improves Respiratory System
When holding the Janu Sirsasana, the lungs and chest expand. The diaphragm receives fresh blood. It eventually improves the respiratory system.
· Calms the Mind
Practicing Janu Sirsasana calms the mind by clearing mental blocks. Janu Sirsasana is also helpful in curing fatigue, insomnia, and even mild depression.
· Keep Lungs Healthy
When practicing Janu Sirsasana, it is vital that you take deep long breaths, which bring fresh blood to the diaphragm. This helps keep the lungs healthy and the chest strong.
· Reduces Menstrual Cramps
Practicing Janu Sirsasana reduces menstrual cramps and alleviates vaginal dryness and itching.
Now, discuss in detail how we get the above benefits by practicing the Janu Sirsasana or head-to-knee pose are as follows:
How To Do Janu Sirsasana (Head-to-Knee Pose)
How to do Janu Sirsasana or head-to-knee pose includes the beginner’s tips, preparatory poses, the stepwise procedure to do it correctly, duration, release from it, follow-up poses, variations, precautions, and contraindications for Janu Sirsasana. So, let’s start with beginner tips.
Beginners Tips for Janu Sirsasana (Head-to-Knee Pose)
Here are some of the beginner’s tips for Janu Sirsasana or head-to-knee pose should keep in mind while performing the Santolanasana are as follows:
- As you bend forward to reach for the foot, expand the arms from the shoulder.
- While bending forward, engage your core and do not round your spine.
- In the beginning, holding the foot or toes will be difficult. Until mastery, they should reach out and grasp the leg to the fullest extent they can.
- Beginners will find it difficult to touch the knee with their head. They should extend as far as possible.
- You must always extend your leg evenly from all sides to prevent injury to your hamstring muscles.
- Be careful not to lift the straightened leg’s thigh off of the floor.
- Stretch to a limit that is comfortable for you to prevent injury. Do not rush to attain the pose by clasping the toe.
Preparatory Poses for Janu Sirsasana (Head-to-Knee Pose)
Here are some preparatory poses for Janu Sirsasana or head-to-knee pose are as follows:
- Vrikshasana – Tree Pose
- Trikonasana – Triangle Pose
- Uttanasana – Standing Forward Bend Pose
- Baddha Konasana – Bound Angle Pose
- Adho Mukha Shvanasana – Downward Facing Dog Pose
- Surya Namaskar – Sun Salutation
Steps for Janu Sirsasana (Head-to-Knee Pose)
Below is the step-by-step procedure for Janu Sirsasana or head-to-knee pose to do it correctly are as follows:
- Sit down with extended legs in front of you on a yoga mat.
- Bend the left foot so that your heel is placed at the junction between your right thigh and your hip.
- Ensure your toes pointing inward, your back is straight, lengthening the back and keeping the chest open.
- Now, Inhale: raise both your arms up.
- Now, Exhale: Bend forward and place your head on your right knee.
- Try to hold the toe of the right leg with both hands.
- Breathe deeply: Hold this position. This is Janu Sirsasana.
DURATION: Hold the Janu Sirsasana or head-to-knee pose(as in step7) for 20 to 60 seconds with deep breaths. Then, repeat with the stretching left leg.
Release from Janu Sirsasana (Head-to-Knee Pose):
For release from Janu Sirsasana or head-to-knee pose follow the following steps:
- Come up with raise your hands.
- Now, bring the arms down to the sides.
- Now, repeat it with a stretching left leg.
Follow-Up Poses of Janu Sirsasana (Head-to-Knee Pose)
Below are some of the follow-up poses or counterposes for Janu Sirsasana or head-to-knee pose are as follows:
- Bhujangasana – Cobra Pose
- Urdhva Dhanurasana – Wheel Pose
- Matsyasana – Fish Pose
- Setu Bandha Sarvāṅgāsana – Bridge Pose
- Shavasana – Corpse Pose
Precautions and Contraindications for Janu Sirsasana (Head-to-Knee Pose)
Here are some of the precautions and contraindications for Janu Sirsasana or head-to-knee pose you should know before performing the Sirsasana are as follows:
- Pregnant women should not perform Sirsasana.
- Practicing Janu Sirsasana is not recommended for asthmatics.
- You should avoid performing Janu Sirsasana if you have any of the following conditions:
- injured knees
Advance Poses or Variations of Janu Sirsasana (Head-to-Knee Pose)
Here we are discussing some of the variations or advanced poses of Janu Sirsasana or head-to-knee pose are as follows:
- Variation – In this variation, after bending forward, rather than grasping the big toe, clasp your left wrist with your right hand around your left foot’s sole.
What is the meaning of Janu Sirsasana?
Janu Sirsasana or Head-to-Knee Pose involves twisting and bending forward while seated.
How does one feel after performing Janu Sirsasana?
After performing the Janu Sirsasana one can feel the soothing effect of it directly touching your heart and experiencing a sense of peace. One can also get rid of anxiety and depression, as well as menstrual problems. It helps improve digestion and is beneficial for your overall health.
What muscles does Janu Sirsasana in the stretch?
The Janu Sirsasana stretches the hamstrings, hips, and groin muscles.
Who should not do Forward Bend?
Forward-bending should be avoided by anyone with knee, hip, pelvis, shoulder, rib cage, neck, or spine injuries or pain.
Is bending exercise good?
Yes, bending exercise is good due to get the following benefits:
- stretch the hamstrings and muscles in the back of the body.
- stimulate the nervous system by increasing circulation.
- Increase blood flow to the brain.
- Massages the abdominal organs.
- Tones the shoulders.
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