Janu Sirshasana (head to knee pose) is a part of the Forward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on introversion and counteracting the extroversion and dynamic opening up of bending backwards. It is associated with chest compression and exhalation, which induces relaxation. Janu Sirshasana is sometimes known as ardha paschimottanasana.
It may be practised before paschimottanasana as a preparatory asana.
How to do Janu Sirshasana – Head To Knee Pose In Yoga
- Sit with the legs outstretched and the feet together. Bend the left leg, placing the heel of the foot against the perineum and the sole of the foot against the inside of the right thigh. Keep the left knee on the floor.
- Place the hands on top of the right knee, keeping the spine straight and the back muscles relaxed.
- This is the starting position.
- Slowly bend forward, sliding the hands down the right leg, and grasp the right foot. If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.
- Try to touch the knee with the forehead.
- This is the final position.
- Keep the back relaxed and do not strain.
- Hold the position for as long as is comfortable.
- Return to the starting position and rest the hands on the knees.
- Change sides and repeat with the right leg bent and the left leg straight.
- Practise up to 5 times with each leg.
Breathing pattern while doing Janu Sirshasana – Head To Knee Pose In Yoga
- Inhale in the starting position.
- Exhale while bending forward.
- Retain the breath outside if holding the final position for a short time.
- Breathe normally if holding the pose for a longer time.
- Inhale while returning to the starting position.
Benefits of doing Janu Sirshasana – Head To Knee Pose In Yoga
- This asana stretches the hamstring muscles and increases flexibility in the hip joints.
- It tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital system, kidneys and adrenal glands.
- It helps to remove excess weight in this area and stimulates circulation to the nerves and muscles of the spine.
- This loosens up the legs in preparation for meditation asanas.
Precautions while doing Janu Sirshasana – Head To Knee Pose In Yoga
- People who suffer from slipped disc, sciatica or hernia should not practise paschimottanasana.
Forward Bending Yoga Poses SeriesJanu Sirshasana – Head To Knee Pose In Yoga is a part of the forward bending yoga poses series. Forward bending is a passive process in which gravity is utilized to stretch the muscle groups being focused upon. While backward bends move the body away from the confines of gravity, forward bending asanas use gravity to help release tension and pain. This is a part of the intermediate yoga poses. If you are a beginner you should explore Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation)
The following Yoga Poses / Yoga asanas are a part of the forward bending yoga poses series.
- Saithalyasana – Animal Relaxation Pose In Yoga
- Paschimottanasana – Back Stretching Pose In Yoga
- Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
- Janu Sirshasana – Head To Knee Pose In Yoga
- Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
- Hasta Padangushthasana – Finger To Toe Stretch In Yoga
- Meru Akarshanasana – Spinal Bending Pose In Yoga
- Padahastasana – Hand To Foot Pose In Yoga
- Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
- Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga
- Eka Padottanasana – One Leg Raised To Head Pose In Yoga
We hope that through this article featuring forward bending yoga poses, you were able to understand how to do the Janu Sirshasana – Head To Knee Pose In Yoga easily, its benefits, and precautions.