Janu sirsasana or Head to Knee Forward Bend

The Head to Knee Forward Bend or the Janu Sirsasana is a stretching pose and should not be attempted by you. There is no substitute for the physical guidance of a yoga instructor. But it also helps to read about the poses that you are about to learn. Here is how you can do the Head to Knee Forward Bend.

You have to be in the Staff Pose or Dandasana as you commence this posture.

• Then bend your left knee and with the sole of that foot touch the inner part of your right thigh.


• Then you have to move your upper torso and head towards the extended right leg. As you do this, remember to flex your right foot. The back portion of your right thigh should be pressed onto the floor.


• As you bend forward, remember that you should not collapse your back. To do this you have to lift your heart center as you move forward towards the foot. After that dip your head and heart center as low as possible, over the extended leg.


• Extend your spine as you inhale. This pose is a yoga stretching exercise and yoga spine stretches help make your back more flexible.


• Hold on to your extended leg for some time. Alternatively, place your hands on the floor.


• Do this posture on the other side.

Beginners: If you are doing this posture for the first time, you can use a blanket to sit on.
You can also use a yoga strap and wrap it around the extended foot. Then hold onto the ends of the strap and move forward.

Advanced: If you are a yoga pro, then you might like to hold the sole of the extended foot with both your hands.

Health benefits:

• The Head to Knee Forward Bend can relieve slight depression and can calm the mind.


• This posture can stretch the hamstrings, shoulders, spine and the groin.


• It can rejuvenate the kidneys and liver.


• This posture is known to be good for digestion.


• It is said to be good for menopausal women.


• This posture is highly recommended if you have menstrual discomfort, headache, fatigue or stress and anxiety.


• This posture has a therapeutic affect on sinusitis, insomnia, and high blood pressure.


• This posture is even said to be good till the second trimester of pregnancy, as long as it’s done without coming forward and with proper guidance from a yoga instructor.

Cautions:

• This posture is not advisable for those asthma or diarrhea.


• If you have a knee injury, be sure to use a folded blanket to give you support.