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(Created page with "thumb|right|''Janusirsasana'' '''Janu Sirsasana''' (JAH-noo shur-SHAH-sah-nah[1][needs IPA]; Sanskrit: जानु शीर...")
 
 
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[[File:Janusirsasana Yoga-Asana Nina-Mel.jpg|thumb|right|''Janusirsasana'']]
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[[File:Ayurwiki-JāNu ŚĪRṣĀSana.gif|400px|right|Yoga in a Gif - JāNu ŚĪRṣĀSana]]
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[[File:Janusirsasana.png|thumb|right|''Janusirsasana'']]
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'''Janu Sirsasana''' 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.
  
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'''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.
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==Technique==
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# Sit straight with the legs stretched out in front of the body, keeping the feet together.
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# 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.
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# 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.
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# To return, inhale and lift the head, release the hands and bring them back in upright position.
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# Take 3 long and deep breaths. Practice again by interchanging the position of the legs..<ref name="Technique"/>
  
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== Etymology ==
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==Technique in pictures/animation==
  
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The name comes from the Sanskrit words janu (जानु, jānu) meaning "knee", shirsha (शीर्ष, Śīrṣa) meaning "head", and asana (आसन) meaning "posture" or "seat". Although it bears a similar name, Janu Sirsanana bears little resemblance to Sirsasana (Headstand).
 
  
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== Description ==
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==Effects==
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* Increase flexibility in your spine, abdomen and back muscles.
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* Relieves menstrual discomfort.
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* Calms your mind and body.
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* Releases stress and depression.
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* Improve the function of the intestine. Boosts digestion.
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* Improves the function of kidneys and liver.
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* Stretches your back and legs.
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* Strengthens stomach muscles and lose belly fat.
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* Improves the function of the reproductive system.<ref name="Effects"/>
  
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In a seated position, one leg is extended with toes pointing upward, and the other leg is bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso turns and folds over the extended leg.
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==Related Asanas==
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* [[Uttanasana]]
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* [[Baddha Koṇāsana]]
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* [[Adho Mukha Svanasana]]
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* [[Vriksasana]]
  
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Janu Sirsasana is a spinal twist, as well as a forward fold. The potential is to free up constriction in different parts of the back and to loosen the hamstrings.
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==Special requisites==
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Avoid doing Head to Knee pose if you are suffering from
  
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Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting action this asana imparts to the spine.
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* Spondylosis
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* Heart Disease
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* High blood pressure
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* Back pain
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* Should avoid during pregnancy.
  
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== Variations ==
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==Initial practice notes==
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* Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the sole of the foot.<ref name="Initial practice notes"/>
  
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There are many variations to the practice of Janu Sirsasana. These include:
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==References==
  
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*'''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 the bent leg, then bending sideways over the straight leg.
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<references>
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*'''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 under the thigh of the straight leg.
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<ref name="Technique">[http://www.finessyoga.com/yoga-asanas/janu-sirsasana-steps-benefits "Methodology"]</ref>
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'''Janu Sirsasana C''' is set up the same as Janu Sirsasana A, but with the foot of the bent leg turned so that the heel points upward and the toes press down into the earth.
 
  
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== Benefits ==
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<ref name="Initial practice notes">[https://www.yogajournal.com/poses/head-to-knee-forward-bend "Beginers tips"]</ref>
  
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*Strengthening and Stretching the shoulders, spine, groins, and hamstrings.
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<ref name="Effects">[https://eyogaguru.com/janu-sirsasana-head-to-knee-pose-steps-and-benefits/ "Health benefits"]</ref>
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*Stimulating the liver and kidneys.
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*Improving digestion system.
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</references>
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*Relieving stress, anxiety, fatigue, headache, menstrual discomfort, the symptoms of menopause.
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*Therapeutic for high blood pressure, insomnia, and sinusitis.
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==External Links==
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* [https://www.spotebi.com/exercise-guide/head-to-knee-forward-bend-pose/ Janusirsasana on spotebi.com]
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* [http://www.stylecraze.com/articles/janu-sirsasana-head-to-knee-pose/#PreparatoryPoses Janusirsasana on stylecraze.com/]
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* [https://www.yogajournal.com/poses/head-to-knee-forward-bend Janusirsasana on yogajournal.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Acidity]]
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[[Category:Curative Asanas for - Appendicitis]]
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[[Category:Curative Asanas for - Asthma]]
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[[Category:Curative Asanas for - Backache]]
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[[Category:Curative Asanas for - High blood pressure]]
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[[Category:Curative Asanas for - Bronchitis]]
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[[Category:Curative Asanas for - Colitis]]
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[[Category:Curative Asanas for - Deformity in legs]]
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[[Category:Curative Asanas for - Diabetes]]
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[[Category:Curative Asanas for - Dysentery]]
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[[Category:Curative Asanas for - Flatulence]]
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[[Category:Curative Asanas for - Hunchback]]
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[[Category:Curative Asanas for - Kidneys]]
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[[Category:Curative Asanas for - Knees]]
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[[Category:Curative Asanas for - Prostates]]
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[[Category:Curative Asanas for - Tumour of the stomach]]
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[[Category:Curative Asanas for - Ulcer]]
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[[Category:Curative Asanas for - Dyspepsia]]
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[[Category:Curative Asanas for - Gall bladder and liver exercises]]
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[[Category:Curative Asanas for - Gastritis]]
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[[Category:Curative Asanas for - Heartburn]]
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[[Category:Curative Asanas for - Liver]]
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[[Category:Curative Asanas for - Spleen]]
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[[Category:Curative Asanas for - Pancreas]]
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[[Category:Curative Asanas for - Intestines]]
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[[Category:Curative Asanas for - Obesity]]
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[[Category:Curative Asanas for - Gastric]]

Latest revision as of 16:12, 13 September 2018

Yoga in a Gif - JāNu ŚĪRṣĀSana
Janusirsasana

Janu Sirsasana 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.

Technique

  1. Sit straight with the legs stretched out in front of the body, keeping the feet together.
  2. 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.
  3. Keep the left knee on the floor. Place the palm of your hands on the top of the right knee.
  4. Inhale and using your pelvic muscles, slowly bend the torso in the forward direction sliding your hands towards the right foot.
  5. 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.
  6. Move your head towards your right leg, if possible touch your knee with your forehead.
  7. Keep the back relaxed and don’t overstretch the body.
  8. Retain the final position for a few seconds or as long as you feel comfortable, breathing normally.
  9. To return, inhale and lift the head, release the hands and bring them back in upright position.
  10. Take 3 long and deep breaths. Practice again by interchanging the position of the legs..[1]

Technique in pictures/animation

Effects

  • Increase flexibility in your spine, abdomen and back muscles.
  • Relieves menstrual discomfort.
  • Calms your mind and body.
  • Releases stress and depression.
  • Improve the function of the intestine. Boosts digestion.
  • Improves the function of kidneys and liver.
  • Stretches your back and legs.
  • Strengthens stomach muscles and lose belly fat.
  • Improves the function of the reproductive system.[2]

Related Asanas

Special requisites

Avoid doing Head to Knee pose if you are suffering from

  • Spondylosis
  • Heart Disease
  • High blood pressure
  • Back pain
  • Should avoid during pregnancy.

Initial practice notes

  • Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the sole of the foot.[3]

References

External Links

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