Janu Sirsasana (Head to Knee Pose) Steps, Benefits And Precautions

Janu Sirsasana, just like other yoga poses, derives its name from Sanskrit words Janu means “Knee” and Shirsha meaning “head”. It is the part of Ashtanga Yoga and bears a little resemblance to Sirsasana.

This yoga posture mainly affects abdomen, legs, hips, thighs and buttocks. It is beneficial in reducing the wrinkles formed on the waist and burns the abdominal fat along with that of the belly, hips and thighs. The whole posture is about head touching the knees, this aids abdominal disturbances and helps release tension from the joints and muscles. It involves great stretching of legs, hips and buttocks.

What Are The Steps?

What Are The Steps

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The steps that need to be followed while practicing Janu Sirsasana are:

  1. Sit in Dandasana with legs extended in front while keeping the legs and hips erect.
  2. Bend your right knee and place your right foot against the left inner thigh. Keep your left leg straight and stretch while keeping your right knee firmly pressed on the floor.
  3. Keep your chest and naval straight and lined up.
  4. Inhale, then exhale slowly and bend forward. Keep hold of your toes with the hands to provide support and stretch till a limit where you are comfortable.
  5. Hold the pose for a few seconds. Breathe slowly and feel it filling in the groin, leg and back area.
  6. After holding the pose for a few seconds, inhale and release the pose. Stretch out the right leg and relax for a while, then repeat the same procedure with the other leg.

Benefits Of Janu Sirsasana

If you regularly practice Janu Sirsasana for 10-15 minutes leg by leg, then it is going to offer you these amazing benefits:

  • Reduces the belly fat as it stresses over the stomach and abdominal muscles.
  • Helps reduce hips and leg pain as this strengthens the leg and hip bones due to excessive stretching involved in the asana.
  • Helps you get rid of constipation as it regulates and strengthens the abdominal muscles and affects the large and small intestine.
  • Aids in fast recovery from any disease.
  • Relieves bloating in stomach.
  • Enhances the blood flow in the body which aids in proper
  • functioning of kidneys.
  • Offers flexibility to the body due to stretching.
  • The pancreas gets affected positively and that helps in defeating diabetes.
  • Tones the muscles of spinal column
  • Beneficial for women as it strengthens the genitals and cures menstruation problems after the childbirth.
  • Burns extra fat around the waist, hips and abdomen.

Precautions To Be Taken

Here are certain conditions when this asana is to be avoided or done with caution:

  • If a person is suffering from any kind of a severe back injury, then this asana should be avoided.
  • If a person is suffering from chronic joint pain, it is advised to not stretch the legs too hard otherwise this can cause any discomfort.
  • Avoid this asana if you are suffering from any breathing issues.
  • It is not recommended for the patients of hernia, colitis and slip disc.

So this was all about Janu Sirsasana. Hope you enjoyed reading!

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