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Janushir Asana or Head to Knee Pose derives its name from two Sankrit words, Janu meaning knee and Siras meaning head. In this asana head is made to rest on the knees.
TECHNIQUE
Sit in upright position with your legs stretched forward on the floor.
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| Janushir Asana |
Bend your right knee to press the Mooladhara Chakra with your right heel.
While exhaling, bend forwards so that your palms are ahead of the left toe.
Catch your left toe with both the hands and bend further so that your forehead touches the left knee.
Touch the left knee with your forehead, exhaling as you bend your waist slowly.
In this position carry out normal breathing, hold as long as you are comfortable.
Interlocking all the fingers, press the left sole with the hands.
Hold this position for eight seconds.
While inhaling come back to resting position.
Breathe in as you return to your original position.
Now, bend left leg and place right foot touching the perineum.
Repeat the whole process, this time with your right leg stretched out, and your left heel pressing the Mooladhara Chakra.
Sit in sitting pose with both the legs extended in front. Toes and heels are together. Place both palms on the knees.
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.
It makes back bone and back muscles flexible.
It aids digestion.
Head to Knee Pose helps balance blood sugar levels and the metabolism.
It improves flexibility of sciatic nerve and ankle, knee and hip joints.
It enhances kidney function.
The intense stretching pose increases circulation to liver, spleen and pancreas.
It stimulates thymus gland, digestion and immune system.
It increases flexibility of the trapeziums, deltoid, erectus femurs and biceps muscles, sciatic nerve and last five vertebrae of the spine.
Stretches and strengthens pelvic girdle, hip joints, shoulder joints and spine.
Powerfully massages all the abdominal organs.
Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other problems.
It regulates function of the pancreas, assisting those with diabetes or hypoglycemia.
It mobilizes joints and increases elasticity in the lumbar spine.
It relieves compression of the spine and sciatica.
It strengthens and stretches the hamstrings.
It improves concentration and mental endurance.
