Janu-Sirsasana

Alternative Name :- 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 start OR 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 end OR How to release the stretch :-

• To Release: Inhale and come up with a straight back and repeat the same procedure with the other leg.

How it help or Benfits of Janu-Sirsasana :-

• 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.

Precaution of Janu-Sirsasana :-

• Not for the persons who have asthma, diarrhoea, and knee injury.