Head-to-Knee Forward Bend Posture, Spinal Twist Pose, Janu Shish Asan, Janu-Shirsha Asana, Janoo Sirsha, J-Sirsasna
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.
- 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.
Not for the persons who have asthma, diarrhoea, and knee injury.