Janushirasana (Head To Knee Pose)

Janushirasana (head to knee pose)derives its name from two Sankrit words, 'Janu' means 'knee' and 'siras' means 'head'. In this asana head is made to rest on the knee.

Preparation

Sit in sitting pose with both the legs extended in front. Toes and heels are together. Place both palms on the knees.

Steps

  • Bend left leg and place left foot touching the perineum.
  • While exhaling, bend forwards so that your palms are ahead of the toes.
  • Catch your right toe with both the hands and bend further so that your forehead touches the right knee. In this position carry out normal breathing, hold as long as you are comfortable.
  • While inhaling come back to resting position.
  • Now, bend right leg and place right foot touching the perineum.
  • While exhaling, bend forwards so that your palms are ahead of the toes. Catch your left toe with both the hands and bend further so that your forehead touches the left knee. In this position carry out normal breathing, hold as long as you are comfortable.
  • While inhaling, come back to resting position.

Practice

Repeat this asana three times. If your body is not flexible enough, try to touch the respective knee with your hands and gradually you will be able to touch the toes. Do not bend your knees while bending forwards.

Benefits

  • This asana has beneficial effect on sciatic nerve.
  • Makes back bone and back muscles flexible.
  • Aids digestion.

› Janushirasana

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