Janu-Sirsasana

Other Names

Head-to-Knee Forward Bend Posture, Spinal Twist Pose, Janu Shish Asan, Janu-Shirsha Asana, Janoo Sirsha, J-Sirsasna

Description

Janu means knee and sirsha means head. Janu Sirsasana is a good pose to stretch the kidney area which renders a different effect than that of Pascimottanasana. This asana is for all levels of students, Janu Sirsasana is also a spinal twist. It is a pose to enjoy asymmetry. The potential is to free up constriction in different parts of the back and to loosen the hamstrings.

How to reach the stretch

• Start while sitting in Dandasana .
• Bend your left leg so that bottom part of your foot is touching to the right thigh while heel in groin.
• Make sure to straight your spine.
• Breathe in and raise your arms up.
• Start bending forward very slowly while exaling keeping spine straight.
• Reach the maximum formard position. If needed get the help of your thighs muscles to stretch.
• After reaching at the maximum bend position, lower your arms to hold right foot.
• Maintain this position till you feel comfortable while breathing slowly.

How to release the stretch

To Release: Inhale and come up with a straight back and repeat the same procedure with the other leg.

Benefits

• It improves the digestion system and stimulates the liver and kidney.
• Helps in relieving the symptoms of menopause.
• It also stretches the shoulders, spine, hamstrings and groins.
• It calms the brain and helps in relieving mild depression.
• Strengthens the back muscles during pregnancy.

Caution

Not for the persons who have asthma, diarrhoea, and knee injury.

Next: Shirshasana