The English translation of the Sanskrit word Janu is Knee and Shirsha means head. Hence Janu Shirshasana is referred to as Head to Knee Forward bend. Individuals suffering from knee injury or Asthma or Diarrhea are advised to avoid this posture.
- Sit on the floor with legs stretched in the front. The spine should be kept erect, hands to be kept on the floor and continue normal breathing.
- Inhale and bend the right leg at the knee, crossing it over the stretched left leg, in such a way that the foot is placed outside the hip.
- Press the sits bones in downward direction. The crown of the head should be pushed away from the shoulders and expand the chest by pressing the chest points.
- The heel of the extended leg should be pressed away from the hip. Exhale and bend forward from the waist. However bending forward should not be done forcefully.
- Gently bend the elbows to the sides and lift them away from the floor. While bending forward, the lower abdomen should first touch the thighs and then the head.
- Remain in this posture for a few seconds, release the torso and return to the usual erect position.
This posture relieves mild depression, calms the brain, stimulates the Kidneys and Liver, stretches the groins, hamstrings, spine and shoulders, provides relief from sinusitis, insomnia, high blood pressure, fatigue, anxiety, headache and menstrual discomfort.