Introduction
Janu Sirsasana, is a Sanskrit word that consists of three words.
- The first word 'Janu' means knee.
- The second word 'Shirsha' means head.
- The third word 'Asana' means posture, position or posture.
It is first mentioned in the book "Yoga Makaranda" by yoga guru Krishnamacharya, written in the year 1934.
Janu Shirshasan is considered to be an easy posture. It is recommended to do this for 30 to 60 seconds with one leg. It is repeated only once.
With the practice of Janu Shirshasan, the heels, thighs, shoulders, calves, hands, back, etc. are strengthened.
Whereas, the practice of Janu Shirshasan stretches the ankles, navel, groin, thighs, shoulders, lungs, calves, throat muscles, neck, etc.
Preparation Before Practicing
- Make sure you keep your stomach and intestines empty before practicing this asana.
- Have your meals at least four to six hours before doing the asana so that your food is digested and you have enough energy to spend during the practice.
- It is best to practice yoga first thing in the morning. But if you can't work out in the morning, it's okay to practice it in the evening.
How to do Janu Sirsasana
- Sit with the legs spread straight in front, keep the spine straight.
- Bend the left knee, place the sole of the left foot near the right thigh, the left knee should be on the ground.
- Inhale, raise both hands above the head, pull and rotate the waist to the right.
- Exhaling bend forward from the hip joint, keeping the spine straight, extend the chin towards the toes.
- If possible, hold the toes of your feet, plant the elbows on the ground, stretch the fingers and move forward.
- Hold your breath (maintain position)
- Inhale, while exhaling, rise up, bring the hands down from side to side.
- Repeat the whole process with the right leg.
Benefits of Yoga
- This asana is beneficial for people who engage in sports that require running.
- It helps to relieve stress and calm your mind.
- If you have menstrual cramps or menopausal symptoms, this mudra will be beneficial.
Simple mistake
- Don't put too much stress on your back.
- While leaning forward, keep the center of your heart lifted.
- Aim your chest at your knee instead of your forehead on your thigh.
- Also, keep your spine straight until you reach the maximum that you can naturally do.
Safety and Precautions
- Avoid this pose if you have any back or knee injury.
- You should feel a stretch in your muscles, but stop if you feel any pain.
- If you're using a leash, don't pull too hard to pull yourself forward.
- Avoid this asana if you have diarrhea or asthma.
- If you have a knee injury, make sure you don't flex it too much. Use a folded blanket for support.
- Avoid this asana if you have suffered a lumbar disc herniation or a severe lower back injury
source: www.gaia.com, www.artofliving.org, www.verywellfit.com, www.stylecraze.com
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