Janu Shirshasana

Janu Shirshasana


Head-to-Knee Pose
In a seated position, one leg is extended with toes pointing upward, and the other leg is bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso turns and folds over the extended leg.Janu Sirsasana is a spinal twist, as well as a forward fold. The potential is to free up constriction in different parts of the back and to loosen the hamstrings.Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting action this asana imparts to the spine.
Procedure:
Sit on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn't rest comfortably on the floor, support it with a folded blanket).
Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones.
Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum.
Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor.
Benefits:
Strengthening and Stretching the shoulders, spine, groins, and hamstrings.
Stimulating the liver and kidneys.
Improving digestion system.
Relieving stress, anxiety, fatigue, headache, menstrual discomfort, the symptoms of menopause.Therapeutic for high blood pressure, insomnia, and sinusitis.
Stretches your spine, back muscles, hamstrings, and groins.
Massages and stimulates your internal organs like the liver and kidneys.
Improves digestion and helps heal gastric ailments.
Calms the mind and central nervous system.Relieves anxiety, fatigue, headache, and menstrual discomfort.
Helps relieve symptoms of menopause. Therapeutic for high blood pressure, depression, and insomnia.
Precautions:
Knee injuries - Avoid flexion of the injured knee if discomfort occurs. Try performing with the bent knee supported on a folded blanket.Low back injury especially if history of lumbar disc herniation.Diarrhea Asthma
Position:
seated pose


Vrikshasana
Veerabhadrasana 2
Kurmasana
Shalabhasana II
Janu Shirshasana
Shavasana
Vipareetha Shalabhasana
Tadasana
Simhasana
Suptha Veerasana
Gaudasana
Ghandaberundasana
Shirshasana
Parvatasana
Tittibhasana
Matsyasana
Ardhakati Chakrasana
Purna Bhujangasana
Gomukhasana
Uttanasana

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