Yoga Janushirasana
(head to knee pose)

Janushirasana derives its name from two Sanskrit words. Janu means ‘knee’ and siras means ‘head’. The head is made to rest on the knee in this asana. Therefore it is also known as the ‘head to knee pose’.

[Step-1]

Sit straight on the mat and stretch your legs forward. Bend your left leg so that its sole is against the right thigh. Press the perineum with the heel. While inhaling, raise both the hands over your head.

[Step-2]

Now exhale and bend forward. Grip the sole of your right leg with your hands. Inhale again and hold your breath for about five seconds.

[Step-3]

Exhale and try to touch the right knee with the forehead. Stay in this posture for a few seconds then release yourself from the asana. Practise this pose thrice for the right side and thrice for the left side. Do not force yourself to bend forward. Flexibility will come with time. Do not bend your knees while bending forward.

[Benefits of the asana]

* Improves flexibility in the whole body.
* Shapes the body.
* Improves the skin complexion.
* It is very useful in reducing excess fat in the abdomen, hips and thighs.
* Cures constipation, dyspepsia, seminal weakness, and belching and digestive disturbances.
* Helps overcome several menstrual disorders.
* Aids digestion.

Those suffering from hernia, colitis and slipped disc should avoid this asana. Those who have problems with their spine as well as those who have undergone surgery are asked to refrain.

Instructor: Roland Withanage (Dip in Yoga - India)
Model: Chandima