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Posts Tagged ‘Janu Sirsasana

Yoga Janu Sirsasana (Head to Knee Pose)

Method:

Sit on the floor on a block of wood or folded blanket. Lengthen your left leg straight out from the hip joint. Bend your right knee and place the bottom of the foot comfortably against the inner left thigh. To create a deeper stretch, place the right heel back towards your perineum. If the heel is drawn into the perineum, the shin bone will be at a right angle to the left leg. The right leg and knee should comfortably release into the ground.

Exhale and fold forward from the base of the hip joints. Keep the right foot flexed while pressing the back of the right thigh down on the floor.

To keep your back from collapsing, lift the chest as long as possible as you come forward. When you reach your limit, bring the chest and head down towards the ext ended leg. Reach your hands forward all the way to hold the left foot.

Be mindful as not to pull yourself forcefully into the forward bend. You may hold on to the extended leg or place the hands on the floor wherever they reach. During each inhalation, extend the spine long, and during each exhalation, deepen the forward bend. Repeat the pose on the other side.

Benefits:

Stretches the spine, back muscles, hamstrings and groins. Massages and stimulates internal organs like the liver and kidneys. Improves digestion and helps heal gastric ailments, calms the mind and central nervous system, relieves anxiety, fatigue, headache and menstrual discomfort. It also helps relieve symptoms of menopause. This asana is therapeutic for high blood pressure, depression, diabetes and insomnia too.

Caution:

Knee injuries: Avoid flexion of the injured knee if discomfort occurs.

Try performing with the bent knee supported on a folded blanket.

Those suffering from low back injury or diarrhoea should avoid this asana.

Source: http://www.deccan.com/Beauty/Beauty.asp


June 2020
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