जानु शीर्षासन
Janu Sirsasana
(Head to Knee Pose)
Base Positions
Sit in a dandasana (staff pose) with your legs extended to the front, feet together. Keeping your spine straight. Hands by the sides of your hips.
Getting into position
Here’s a step-by-step guide to getting into Janu Sirsasana (Head-to-Knee Forward Bend):
Step 1: Bend the left leg from the knee. Bring the heel close to your perineum. Place the left sole of the foot on the inside of the right thigh.
Step 2: Inhaling, raise your arms from the sides of the body to above your head. Elongate your spine in alignment with the neck. Stretch your arms further bringing palms together.
Step 3: Slightly turn your torso toward the straight leg to square the hip toward the front of the mat for proper alignment.
Step 4: Inhale. Exhaling, bend forward to 45 degrees from the hips stretching arms and spine. Hold the position with normal breathing for a few moments allowing your body to adjust.
Step 5: Inhale. Exhaling, bend farther as much as your body allows keeping the spine straight. Hold the foot with both hands. Now, slightly round the spine and bring the head as close to the knee as possible (or in front of the knee), bend forward to stretch farther. Keep the leg straight and relax the shoulders. Hold the posture with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Exhale. Inhaling, slowly release your hands from the foot and rise up with arms above the head. Exhaling, lower the arms down to return to the starting position. Inhale, exhale, relax.
Poses: Step by Step
Step 1
Step 2
Step 3
Step 4
Step 5Tips
- Move smoothly– avoid jerking while bending down and coming up to prevent injuries at the lower back.
- Point the toes forward to create the space to bend farther and minimize excess pain in the back of the knee.
- Keep both buttocks on the floor during the posture to avoid misalignment.
- If you struggle to hold the foot, microbend the knee and hold the foot and then gently straighten your leg.
- Do not bend the injured knee completely to avoid unwanted consequences. Instead, place the foot near the knee or below the knee.
Beginners Tips:
- If you find it difficult to bend forward due to the tight hamstring, bend the knee as much as you need to bend from the hips.
- Use the strap around the foot, slightly lift the head up keeping the spine straight, open the chest and stretch farther.
- If you cannot tilt the pelvis forward, use the folded blanket or cousin to sit on it.
Alignment & Key Actions
Video tutorial
Precautions & Benefits
Precautions
Be careful: Use caution If you have knee, hip, pelvic, low back, or neck issues; better start with modifications which are acceptable for you.
Avoid: If you are experiencing a herniated (slipped) disc or have chronic or severe issues in the back or neck.
Benefits
General:
- Stretches hamstrings, glute muscles, back, and hips; expands the lower ribcage.
- Builds strength and flexibility in arms and shoulders.
- Encourages healthy blood circulation to the head and arms.
- Opens the hip of the bent leg and gently stretches the inner thigh.
Therapeutic:
Helps the management of high blood pressure; alleviates sciatic discomfort.
Postural Effects on the Body Systems
Nervous System and Brain
- Stimulating the parasympathetic nervous system, calms the brain and helps relieve mild depression, anxiety, and fatigue.
Musculoskeletal System
- Stretches the hamstrings deeply in the extended leg.
- Strengthens and lengthens the calves and achilles tendon.
- Enhances flexibility of spine by elongating the spinal extensors
- Lengthens the thoracolumbar fascia which enhances spinal alignment and relieves lower back tension.
Respiratory System
- Improves diaphragmatic breathing by creating space between the lower ribs and pelvis, aiding better expansion of the lungs during inhalation.
- Calms the nervous system through the gentle compression and forward bend, shifting the body into the parasympathetic state, which enhances deep and rhythmic breathing.
Core and Abdominal Organs
- While bending forward the torso leans over the straight leg which creates mild compression on abdominal organs and wall which tones the abdominal wall.
- Massages internal abdominal organs– aiding digestion.
- Reproductive organs are stimulated due to the forward fold– improves blood and vital energy flow (prana) circulation to the pelvic region which helps improve their function.
Circulatory and Lymphatic Systems
- Improves healthy blood flow to the pelvis, abdomen, and spine.
- Enhances lymphatic drainage through the inversion and compression effect.
Preparatory Poses
Modifications and Variations
