Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

Utthita Janu Sirshasana (standing head between knees 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.

How to do Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

• Stand with the feet about shoulder width apart, arms beside the body. This is the starting position.
• Raise the arms in front of the body, level with the chest. Bend forward from the hips and take the arms around the outside of the legs. 
• Either grasp one wrist or clasp the hands behind the calves.
• Bring the head towards the knees by slightly bending the elbows and using the strength of the arm muscles to achieve this. The legs should remain straight. Do not strain.
• In the final position the trunk rests against the thighs and the wrists or elbows are held behind the lower legs.
• Hold the final position for as long as is comfortable. Release the hands and slowly raise the body to the upright position with the arms stretched out in front of the chest. Lower the arms to the starting position.
• Practise up to 5 rounds.

Breathing pattern while doing Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

• Inhale while raising the arms in front of the chest. Exhale fully before bending.
• Retain the breath outside while bending forward and holding the final position.
• Inhale while returning to the upright position.
• Exhale while lowering the arms.

Sequence of doing Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

• Followed by a backward bending pose such as sarp­asana, setu asana or dhanurasana.

Variation of Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

• Stand with the feet about shoulder width apart. Bend forward from the hips and wrap the arms around the back of the knees, bending the legs slightly. 
• The arms should be horizontal with the elbows pointing out to the sides.
• Keeping the legs bent, try to bring the hands forward in between the legs and firmly interlock the fingers behind the back of the neck. Relax the back muscles.
• Slowly straighten the legs without letting the fingers slip from behind the neck. Do not strain. 
• The action of straightening the legs will apply a strong leverage on the neck and a firm compression of the abdomen.
• In the final position the head will face backward.
• Hold the pose for a short duration.
• Release the position by bending the knees and unclasping the hands. Slowly return to the upright position.

Breathing pattern while doing Variation of Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

• Exhale before bending forward.
• Inhale after interlocking the fingers behind the neck. Exhale while straightening the legs.
• Retain the breath out or breathe normally in the final position. Inhale while returning to the upright posture.

Precautions while doing Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

• People with back conditions should not practise this asana.
• Cautions for inverted postures apply. 

Benefits Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga

• This asana stimulates the pancreas.
• It relaxes the hip joints and stretches the hamstring muscles, massages the spinal nerves and revitalizes the brain.