Yoga Pose:
Janusirsasana
Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Janusirsasana
- Janusirsasana is a part of the main series of Astanga Yoga. During the practice of this pose, you have to stretch and expand the spine, which makes it more flexible. Before the practice of Seated forward bend or Paschimottanasana, you can practice this is as a preparatory pose.
- It is also referred to as ‘Ardha Paschimottanasana’. Know how you can perform this workout, the precautions for the Yoga posture and the benefits of the exercise.
How To Do The Janusirsasana?
Here are all the steps for you to perform this Yoga posture:
- First, you have to sit upright. Stretch out your legs in front of your body. Remember to keep your together.
- Now bend your left knee. Bring your left heel near the groin areas as much as you are able to do comfortably. Put your left foot sole to the inside of the inner thigh of your right leg.
- Keep your left knee over the floor.
- Put your palms atop the right knee.
- Breathe in. Use your pelvic muscles to bend your torso gradually to the front. Slide your hands to the direction of the right foot.
- Now, if possible, try getting hold of your right foot. Else, you should try to keep the hands as far as your body allows you comfortably. Your hands should ideally be locked rear to the sole of your right foot. Use your right hand to grab the left wrist. To be able to bend that much, your body needs some time.
- Now move the head to the right leg. If it is possible for you to do that comfortably, press your forehead to your knee.
- Relax the back. Avoid stretching your body over.
- Stay in this final position for some moments or as long as it is possible for you to comfortably do that, while breathing normally.
- To get back, breathe in and raise your head. Now release your hands and bring the same back in the upright posture.
- Breathe deeply, and breathe long – for three times.
- Repeat the practice while having your leg position interchanged.
- Practice for 2 to 6 times, while changing your leg position every time.
Benefits Of The Janusirsasana
Much like most other Yoga poses out there, there are plenty of advantages to be obtained with the regular practice of Janusirsasana.
- It can tone as well as massage the abdominal and pelvic organs – like gonad glands, adrenal glands, spleen, kidneys, liver and pancreas, and help in digestion.
- Other than aiding in digestion, it can help get rid of fat from the abdominal and pelvic areas.
- Regular practice of this exercise can make the hip joints much more flexible. It can be very effective in making your shoulders, back, arms, hip joints, thighs and hamstrings more flexible. If you suffer from muscle catch and other similar problems every now and then, practicing Janushirsasana can be really useful over the long term – if you are really dedicated in performing it.
- In males, its practice can aid in the treatment of impotency. The Yoga posture helps the reproductive organs function in a proper way. For men who are trying to battle infertility issues, and get rid of impotency problems in a more natural way, regular practicing of this exercise can be a great solution.
- It is advantageous for all those who suffer from problems like sinusitis, high blood pressure and insomnia.
- It can make the legs loosen up, thus serving to prepare the body for meditative poses. It is able to make your body ready for deeper forward bends. The asana should primarily be performed during the ultimate stages of a sequence, as the body gets fully warmed up.
- You can have a calmer and more relaxed heart and mind with this asana, which can be very soothing.
- The posture can stretch the hamstring muscles and the spinal column, and is also advantageous for the heart.
Many studies have proven how effective Janu Sirsasana is, when it comes to benefitting your body in a holistic manner. The Head to Knee Pose lets you bend the body and get more flexible with time as you touch your knee with the head.
Precautions To Be Taken While Doing The Janusirsasana
There are multiple precautionary measures that you have to remember as you practice this Yoga posture:
- Keep in mind that the time needed for every individual to attain the final position is based on how consistent and flexible he or she is. It is thus important to avoid forcing or rushing yourself to get your body into a posture.
- As you move your body forward, first use the pelvic muscles, followed by the spine. If your body is stiff, initially you will find it difficult to perform. However, with continued practice, you can find it easier and easier to perform this exercise.
- Expand your arms from your shoulder area, as you bend to the front to reach for your foot.
- If you tend to suffer from health problems such as a hernia, injured knee, slipped disc, sciatica etc, you should avoid practicing this yoga pose.
- For every practitioner, particularly for men, it can be quite challenging to practice Janushirsasana. As you practice it, you will see that your body needs some time before your hips, hamstring muscles and lower back completely open up to the entire range of motions.
- Keep in mind that despite the asana being called “Head to Knee Pose”, the head to knee touching process is not generally considered to be as essential as keeping your body stretched out perfectly while you perform the pose.
Conclusion
- An intermediate yoga asana, its regular practice can help your body in many ways. It is a formidable yoga pose, and is thus recommended highly by Aadil Palkhivala, an esteemed yoga master. So do not wait.
- If you want to be more flexible, have a better digestive system and want to get more toned in appearance, Janusirsasana can help you a lot.
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