Janu sirsasana is an asymmetric forward
bending pose that involves stretching and twisting together. It belongs to the
primary Ashtanga yoga series and a beginner level pose.
It is also known by the many other names such
as; Head-on-knee Pose, Head-to-knee forward bend, or Seated head to knee pose.
The main target muscles in this pose are the
neck, lower back, hips, and hamstrings.
Janu Sirsasana Meaning
In Janu Sirsasana, ‘Janu‘
means ‘knee’, ‘Sirsa‘ refers to
‘head’, and asana means pose.
While performing this pose, the trunk is bent forward so the head touches
the knee in the final posture, and hence the name Janu-sirs-asana. It involves
forward bend, twist, and side stretch of the body. The forward bend is
associated with creating a self-reflection.
t brings inner peace and calmness and hence practiced as a restorative pose. The
stretches involved bring flexibility to the spine, groins, and hamstrings.
Janu Sirsasana Practice Guide
The pose is very simple to perform. Before begin Janu
sirsasana practice, it’s better to check what safety measure is required and in
which condition it should be avoid.
Precautions & Contraindications
1.
Patients of
Asthma should not practice janu sirsasana.
2.
Do not perform
this asana if you are suffering from Diarrhea.
3.
Avoid
straining an injured knee by flexing it fully to perform janu sirsasana.
4.
Do not
practice it if you have a lower back injury or lumbar disc herniation.
5.
Use the pelvic
muscles and then the spinal muscles while bending forward.
6.
Stretch to a
limit that is comfortable for you to prevent injury. Do not rush to attain the
pose by clasping the toe.
Preparatory Poses
§
Downward Facing Dog Pose (Adho Mukha Svanasana)
§
Bound Angle Pose (Baddha Konasana)
§
Standing Forward Bend (Uttanasana)
§
Tree Pose (Vrikshasana)
How to Do Janu Sirsasana (Steps)
1.
Begin with
sitting in dandasana.
2.
Bring the sole
of your right foot towards you by bending the knee.
3.
Let the heel
of the right foot touch the perineum and the left leg remain stretched forward.
4.
Inhale, raise
your hands overhead.
5.
As you exhale
bend forward with your hands grasping your left toe.
6.
Bend your
trunk forward with further exhalation and reach your head to your left knee.
7.
Maintain the
posture for 30-60 seconds breathing deeply.
8.
Inhale
bringing your head up, lift the torso and take your arms overhead.
9.
Exhale and
draw your hands to your sides and stretch your right leg.
10.
Relax for a
few seconds and repeat the same step by bending the left leg.
Beginner’s tips
§
Do not let
your folded foot to slide under the stretched leg. Press it against the inner
groin and keep it active.
§
Ensure that
you can look at the sole of the bent leg.
Modifications and Props
janu sirsasana modification with strap. Image Source: Canva
To ease the difficulty in bending forward in
janu sirsasana, you can use the following props;
§
Blanket – Place a folded blanket under the hips while performing the asana. It
prevents the rounding of the lower back while bending forward and facilitates
the forward tilt of the pelvis.
§
Yoga strap – Wrap a yoga strap around the balls of the stretched foot, hold on
to while bending forward. It increases the stretch in the hamstring muscles
while lengthening the spine.
§
Cushion – Place
a cushion/folded blanket under the bent leg. It will superficially touch the
knees the ground and supports the knee and ankle.
Variations
1.
Janu sirsasana B – (Keeping the right leg bent): In this variation, the pelvis rests
on the top of your bent-knee-heel. After bending forward, instead of grabbing
the big toe clasp your left wrist by right hand around your left foot’s sole.
2.
Janu sirsasana C – Here, the bent foot is externally rotated so that that toes touch
the ground while the heel lies above the toes. Ensure that there is a bent in
the ankle. Finally, as you bend forward the heel touches the navel. The
position of hands remains the same as Janu sirsasana B.
3.
Parivrtta janu sirsasana pose – (If the left leg is stretched out): The
left-hand grabs the left big toe, leaning forward and touching the elbow to the
ground. The right arm then also reaches the left foot extending over the head.
In the final position, the head lies in between the two arms.
4.
One Hand on knee variation – Keeping the right knee bent, the left-hand rests on the right
knee. However, the right-hand reaches over to grab the left big toe by leaning
forward.
Janu Sirsasana Benefits
1. Provides strength and flexibility
Janu sirsasana is the best pose to give a deep
stretch to the muscles. It involves stretching the neck, shoulders, spine,
hamstrings, abdominal muscles, and groins. During forward bend, all of them are
involved.
Due to deep
stretching, flexibility improves and it makes the muscles stronger Effect of asanas
practice on flexibility and suprailiac fat of obese men.
2. Improves digestion
The abdominal muscles are involved in the
forward bending. These muscles experience immense pressure that produces stress
hormones. The pressure also massages the abdominal organs and hence improves
the efficiency of the digestive system.
3. Maintains hormonal balance
Due to the pressure on the muscles various
organs like the kidney, liver, pancreas, spleen, the uterus is stimulated. It
improves hormone secretion. This also helps in the detoxification process.
4. Stimulates reproductive system
The reproductive organs are also stimulated
with its practice. Along with this, it relieves menstrual cramps as well as
reduces the symptoms of menopause.
It is also
helpful in curing impotency in males.
5. Better respiration
Holding the final posture involves slow deep
breathing. It helps in the expansion of the chest and lungs. It also supplies
fresh blood to the diaphragm. It eventually improves the respiratory system.
6. Relieves mental disorders
It is a restorative pose. It calms the mind by
clearing the mental blocks. Janu sirsasana helps in getting rid of fatigue,
insomnia, and anxiety. It is even helpful in curing mild depression.
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