Janu Sirsasana

Janu Sirsasana

Steps  do to

1. Sit on the floor with both the legs stretched out in front of you.

2. Now bend the right leg and bring the feet close to the left thighs. Let the sole of the right foot touch the inner left thigh.

3. Adjust the right foot so that it touches the right groin.

4. Stretch the right bend leg as far back as possible without strain.

5. The left leg should remain the straight position with toes pointing upwards.

6. Take a deep breath and take your arms above the head in line with your ears.

7. Now exhale slowly and bend the body forward.

8. Let the hands go forward and grab the left foot either by the toes or the middle of the foot depending on which is more comfortable.

9. Pull your trunk forward until your forehead touches the knees.

10. Remain in this position for as long as you are comfortable. One can hold the breath if you remain in the position for few seconds. Else for longer durations, one can breathe normally in the final position.

11. To release the position, raise your trunk to upright sitting position. Inhale while coming back to the sitting pose. Release the right leg and stretch it in front of you to come back to the starting position where both legs are stretched out in front of you.

12. Repeat this pose with the other leg, i.e. bending the left leg against the right thigh.

Benefits of Janu sirsasana

1. Strengthening and Stretching the shoulders, spine, groins, and hamstrings.

2. Stimulating the liver and kidneys.

3. Improving digestion system.

4. Relieving stress, anxiety, fatigue, headache, menstrual discomfort, the symptoms of menopause.

5. Therapeutic for high blood pressure, insomnia, and sinusitis

6. Helps to reduce extra fat from stomach region .

7. Beneficial for  diabetes patients .

Precautions

1. Avoid this asana if you have diarrhea or asthma.

2. If you have a knee injury, make sure you do not flex it too much.

3. Avoid this asana if you have a lumbar disc herniation or a serious lower back injury.

4. pregnant  woman avoid practicing this asana .

5. Do not practice any Asana OR Pranayama in which you don’t feel comfortable.

6. Do not over do the exercises if you feel pain in your body.

7. Start exercises mildly and then increase the repetitions as per your capacity.

8. People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.

9. Pregnant women should only practice Yoga and other exercises only under the supervision

10. of an expert otherwise do not practice any exercise by watching videos or website material.

11. People who suffer from high blood pressure should not raise their arms overhead,

12. Avoid this asana if you are suffering from headache and insomnia