Janu Sirsasana is a SANSKRIT word that means, Janu means "Knee" and Sirsa means "Head". This is also called the "Head on knee pose" in English. This pose stretches the front of the spine and eases stiffness in the muscles of the legs, and in the hip joints. It may increase the flexibility of all the joints of the arms and shoulders.
Proper sit with legs stretched out. Breathe in slowly, then bend one leg and place the heel against the perineum. same, place the sole under the thigh of the opposite leg. Slowly bend forward your body and grasp the stretched leg with your hand fingers or get hold of the leg's big toe. Breathe out, touch the knee with the forehead. hold your breath a few times. come back breathe out and relax and repeat the pose five to six times.
Benefits of Janu Sirsasana yoga:
There are the most important health benefits of Janu Sirsasana are,
1. Janu Sirsasana helps to reduce the stress on the heart and the mind.
2. This pose helps to control blood pressure.
3. This asana helps to tone the abdominal organs.
4. This pose helps to improve and sharpens memory.
5. Janu Sirsasana relieves chronic headaches, migraines, or eye strain
6. This pose helps to relieve stiffness in the shoulder, hip, elbow, wrist, and finger joints.
7. This asana helps to reduce chronic headaches, migraines, or eye strain.
8. Janu Sirsasana helps to normalize blood pressure and reduces angina pain.
9. This asana is very useful to vitalize the adrenal gland and relaxes the thyroid gland.
10. Janu Sirsasana is the best yoga to get relief from cold, asthma, and bronchitis.
11. This pose helps to improve bladder control in the body.
12. This pose is useful to prevent enlargement of the prostate gland.
Step by Step Janu Sirsasana yoga:
1. Sit on the floor, with legs extended straight in front. (Plate 77)
2. Curve the left knee and move it to the left, keeping the outer side of left thigh and the left calf on the floor.
3. Put the left heel against the inside of the left thigh near the perineum. The big toe of the left foot should touch the inside of the right thigh. The angle between the two legs should be blunted. Do not keep the left knee in line with the left thigh at a right angle to the stretched right leg. Try and push the left knee as back side as possible, so that the body is extended from the bent leg.
4. Stretch the arms forward towards the right foot and hold it with the hands. First catch the toes of the right foot, then gradually catch the sole, then the heel and finally stretch the arms and grip the wrist of one hand with the other, beyond the outstretched foot. (Step 2)
5. Keep the right leg stretched throughout by tightening the knee. See that the back or the right knee rests on the floor.
6. Breath out, move the trunk forward by bending and widening the elbows, and rest first the forehead, then the nose, then the lips and lastly the chin beyond the right knee. (Step 3.) Then rest on either side of the right knee. (Step 3 and 4.) The right foot will bend to the right in the beginning. Do not allow the leg to curve.
7. Extend the back fully, pull the trunk forward and keep the chest against the right thigh.
8. Hold this posture with deep breathing from half a minute to a minute. One can also do the pose holding the breath after each breath out.
9. Breath in, raise up the head and trunk, straighten the arms and gaze up for a few seconds, stretching the spine and trying to make it concave. (Step 2)
10. Loose the hand grip on the right foot, straighten the left leg and come back to step 1.
11. Repeat the posture keeping the left leg stretched out and curving the right leg at the knee. Hold the pose for the same amount of time on both the sides.