Janushirasana (Head-to-Knee Pose)

Etymology and Origins of Janushirasana

Janu Shirasasana is a Sanskrit word. Janu means Knee, Shir means Head. So, it is called Head-to-Knee Pose. It is a seated forward twisted Yoga Asana in the ancient and modern Indian Yoga tradition. It is a highly beneficial Yoga Asana.

Step by Step Instructions of Janushirasana

Sit with stretched legs on a Yoga mat. Concentrate the mind. Ignore the world for the time being.
Now bend the right knee, place your right heel on the urethra, that is the space between the rectum and the scrotum.
Your left leg is fully stretched in your front.
Catch the left foot with both of your hands.
First inhale fully, then you should gradually take your head on the left knee with fully exhaling, touch it with the head.
Stay in this situation motionless for 10 seconds without breathing, your body is stretched forward. You can feel that the upper part of your body and hips are elongated.
Then gradually return to the original position while inhaling.
Now repeat the same feat with the hands and legs reversed.
Take a few seconds rest with free-breathing, and continue to repeat the process again, 3 to 4 times per leg.
The beginners may find it difficult to practice this Yoga, particularly touching the head on the knees. It is normal, nothing to worry about. After just one week you will become habituated to it.

Benefits of Janushirasana

Anatomical Focus & Disease Control

This Yoga increases your appetite, strengthens your muscles and nerves around the waist, Spine and navel.
It stretches and enlarges the hips, back of the body and groins.
It removes your weakness and lethargy and makes the Spine flexible.
It also stimulates the Kidneys and Liver which are the most important organs for your longevity, immunity, skin and energy.
It also helps cure Sciatica, Piles and Lumbago.
This Yoga is very effective in curing physical shortness. Young girls and boys can increase their heights by doing it from early school days.
It maintains mental calmness and augments concentration power.
It relaxes your mind and hence, removes your anxiety and depression.
This Yoga strengthens the power of the athletes particularly the runners.

Benefits for Girls & Women & Students

It stretches and enlarges the hips, back of the body and groins so that you will become physically beautiful.
This Yoga is very effective in curing physical shortness. Young girls can increase their heights by doing it from early school days.
It greatly relieves Menstrual discomfort. So, girls should practice it from school days.
Girls and women can feel the stimulation of the uterus, stomach and spleen.
It drives more blood to the chest and breast so that your figure will remain balanced.

Precautions

Those who are suffering from back pain should abstain from doing this Yoga.
It requires strong knees and hamstrings. So, weak people should be careful.
Pregnant women should not do it.
Girls and women during the Menstrual Cycle may check if they feel comfortable doing it. Otherwise, they should skip this Asana for a few days without losing the long-run benefits.
Always do it in an empty stomach.