Other Basic Asanas

Head to Knee Posture (Janushirasana)

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Janushirasana, also known as the Head to Knee Posture, is a forward-bending seated asana practiced in yoga. The name comes from three Samskrta words ‘Janu’ which means knee, ‘Shiirsha’ which means head, and ‘Asana’ which means pose or posture. This asana stretches the hamstrings, strengthens the back and leg muscles, helps reduce back pain, eases sciatica, strengthens the core muscles, and reduces belly fat. It improves liver and kidney Function, as well as general blood circulation. It plays an important role in reducing stress and anxiety as well as enhancing sexual health in general.

This asana should not be practiced by anyone with knee, ankle, and severe back injuries, as well as any abdominal injuries.

How to Execute Janushirasana:

  1. Press the Muladhara Chakra (Perineum) with the right heel. Women should practice a modified version of this asana by placing the right heel to the side underneath the buttocks, instead of pressing against the Muladhara Cakra.
  2. Extend the left leg forward.
  3. Exhale while bending forward slowly, touching the left knee with the forehead.
  4. Reach for the left foot with both hands with fingers intertwined.
  5. Sustain this position for 8 seconds
  6. Return to original position by disjoining the fingers and slowly sitting up, inhaling.
  7. Do the same with the left heel touching the Perineum or the back of the buttocks, and the right leg extended.
  8. One round consists of doing this exercise for both sides.
Practice: Head to Knee Posture (Janushirasana) 4 rounds x 8 seconds each.

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