Janu Shirshasana (Head to Knee)

Alternatives
Yoga

Janu Shirshasana (Head to Knee)

In Sanskrit "Janu" means "knee" and "Shirash" means "head". In this basic yogic posture one leg is folded at the knee and the other is stretched out. The head rests on the knee of the stretched leg, hence the name. Among its many benefits are stretching and opening the back and hamstrings, and improving flexibility.

Instructions:

• Sit in Dandasana (Staff Pose)

• Bend your right leg at the knee and place the sole of your right foot on the left thigh with your heel near perineum (between the genitals and anus).

• Keep your left leg stretched and straight.

• Inhaling, raise both the arms over your head.

• Exhaling, bend forward from the waist and clasp the top of your left foot with both hands.

• Inhale, and then exhaling, lower your torso and bring your head to the left knee.

• Keep the posture for 2-5 minutes depending on your capacity.

• Repeat it by alternating the legs.

Beginners:

May use hands to help place the soles closer to the perineum. If you can’t touch your head on the knee, gradually lower your torso with every exhalation.

Benefits:

• Brings flexibility to the back and hamstring.

• Helps resolve kidney problems.

• Stimulates the liver and the spleen.

• Beneficial in constipation and indigestion.

• Very beneficial for those suffering from enlargement of the prostrate glands.

• Strengthens the shoulders, legs and knees.

• Helps cures joints pain.

• Effective in obesity (specially to reduce flab from the stomach and hips)

Contraindications/Cautions:

• Do NOT overstretch.

• Chronic or recent neck and back problem.

• Heart or high BP problems.