Head-to-Knee Pose (Janu Sirsasana) – Practice This Asana In 3 Easy Steps | Yoga With Nutan



HEAD-TO-KNEE POSE

Sanskrit Name – Janu Sirsasana

Sanskrit Name Meaning – Janu – Knee, Sirsa - Head, Asana - Pose

Type of Asana – Seated Forward Bend Yoga Pose

Target Areas – Lower Body


WHAT IS HEAD-TO-KNEE POSE (JANU SIRSASANA)?

Head-to-Knee Pose (Janu Sirsasana) is a seated forward bend Yoga pose. It helps calm your mind and stretch your body.


DO NOT PRACTICE HEAD-TO-KNEE POSE (JANU SIRSASANA) IF:

  1. You’ve injured your back or knee

  2. You have a slipped disc or a hernia

  3. You have asthma

BENEFITS OF HEAD-TO-KNEE POSE (JANU SIRSASANA)

  1. Increases circulation

  2. Stimulates abdominal organs

  3. Relieves feelings of anxiety and fatigue

HOW TO PRACTICE HEAD-TO-KNEE POSE (JANU SIRSASANA) IN 3 EASY STEPS

  1. Start in Staff Pose (Dandasana). Bend your right knee and place the sole of your right foot onto your left inner thigh. Inhale and lengthen your spine.

  2. Fold down towards your left leg and keep your back straight. Hold on to the outer edges of your left foot.

  3. Hold the pose for as long as you feel comfortable and then repeat on the other side.

HEAD-TO-KNEE POSE (JANU SIRSASANA) VARIATION – USE A STRAP

Wrap the sole of your foot with a strap / belt of the leg extended on the floor. Pull on the floor and do not round your back.


PREPARATORY POSES


Downward Facing Dog Pose - Adho Mukha Svanasana


Bound Angle Pose – Baddha Konasana


Reclining Hand-to-Big- Toe Pose - Supta Padangusthasana


FOLLOW UP POSES


Hero Pose – Virasana


Fish Pose – Matsyasana


Upward Plank Pose - Purvottanasana

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