Changes

'''Janu Sirsasana''' (JAH-noo shur-SHAH-sah-nah[1][needs IPA]; Sanskrit: जानु शीर्षासन; IAST: jānu śīrṣāsana), Head-to-Knee Pose, Head-to-Knee Forward Bend, Head of the Knee Pose, or Head-on-Knee Pose is an asana. It is part of the Ashtanga Yoga Primary Series and is commonly practiced as a seated asana in many styles of yoga.

== Etymology Technique==# Sit straight with the legs stretched out in front of the body, keeping the feet together.# Bend the left knee and bring the left heel close to your groin as much as you can comfortably. Place the sole of the left foot to the inside of right leg’s inner thigh.# Keep the left knee on the floor. Place the palm of your hands on the top of the right knee.# Inhale and using your pelvic muscles, slowly bend the torso in the forward direction sliding your hands towards the right foot.# Try to get a hold of right foot if possible, else keep your hands as far as you can comfortably. Ideally, hands are locked behind the sole of the right foot, grabbing the left wrist with a right hand. It takes time to be able to bend to that extent.# Move your head towards your right leg, if possible touch your knee with your forehead.# Keep the back relaxed and don’t overstretch the body.# Retain the final position for a few seconds or as long as you feel comfortable, breathing normally.# To return, inhale and lift the head, release the hands and bring them back in upright position.# Take 3 long and deep breaths. Practice again by interchanging the position of the legs..<ref name="Technique"/>

In a seated position, one leg is extended with toes pointing upward==Effects==* Increase flexibility in your spine, abdomen and back muscles.* Relieves menstrual discomfort.* Calms your mind and the other leg is bent with knee pointing away from the straight leg body.* Releases stress and depression.* Improve the sole function of the foot in by intestine. Boosts digestion.* Improves the groinfunction of kidneys and liver. The torso turns * Stretches your back and folds over legs.* Strengthens stomach muscles and lose belly fat.* Improves the function of the extended legreproductive system.<ref name="Effects"/>

== Variations Special requisites==Avoid doing Head to Knee pose if you are suffering from

There are many variations to the practice of Janu Sirsasana* Spondylosis* Heart Disease* High blood pressure* Back pain* Should avoid during pregnancy. These include:

==Initial practice notes==*'''Parivrtta Janu Sirsasana''' (Revolved Head-to-Knee Pose) begins in the same seated leg position as Janu Sirsanana, but with the torso revolved to face toward Make sure the bent -leg, then bending sideways over the straight leg.*'foot doesn''Janu Sirsasana B''' is set up the same as Janu Sirsasana (also known as "Janu Sirsasana A") but with the foot of the bent leg placed t slide under the thigh of the straight leg.*'''Janu Sirsasana C''' is set up You should be able to look down and see the same as Janu Sirsasana A, but with sole of the foot of the bent leg turned so that the heel points upward and the toes press down into the earth.<ref name="Initial practice notes"/>

== Benefits References==

*Strengthening and Stretching the shoulders, spine, groins, and hamstrings<references> <ref name="Technique">[http://www.finessyoga.com/yoga-asanas/janu-sirsasana-steps-benefits "Methodology"]</ref>  <ref name="Initial practice notes">[https://www.yogajournal.com/poses/head-to-knee-forward-bend "Beginers tips"]</ref> *Stimulating the liver <ref name="Effects">[https://eyogaguru.com/janu-sirsasana-head-to-knee-pose-steps-and kidneys.-benefits/ "Health benefits"]</ref> </references> ==External Links==*Improving digestion system[https://www.spotebi.com/exercise-guide/head-to-knee-forward-bend-pose/ Janusirsasana on spotebi.com]*Relieving stress, anxiety, fatigue, headache, menstrual discomfort, the symptoms of menopause[http://www.stylecraze.com/articles/janu-sirsasana-head-to-knee-pose/#PreparatoryPoses Janusirsasana on stylecraze.com/]*Therapeutic for high blood pressure, insomnia, and sinusitis[https://www.yogajournal.com/poses/head-to-knee-forward-bend Janusirsasana on yogajournal.com]