How Janu Sirsasana Improves Flexibility and Relieves Stress

Janu Sirsasana is known to be a head-to-knee pose, which is most of time is seated with a forward bend, and is also known as a beginner-friendly yoga pose. It can be said to be very close to the variation of Paschimottanasana, or say the seated forward bend, but here the alignment is very different.

Also, as per head to knee pose, here the main objective is to fold forward your upper body over the single extended leg on the ground, while the other leg is bent with the sole touching the inner thigh of your extended leg. Also, when you hold this yoga, you will feel like your hamstrings are burning, your spine is lengthening, and also the glutes are opening.

The source of janu shirasana​:

Talking about the janu shirasana, it is a combination of a few Sanskrit words: janu means the knee, Sirsa means the head, and asana means the pose or posture. Also, the ancient hatha yoga text is seen to be elaborated on the actual practice of the head-to-knee pose, which means to be the modern-day yoga pose. But a similar pose named Maha Mudra can be found in the ancient Hatha yoga texts.

The table given below will explain everything to you:

Exploring the janu sirsasana benefits​:

There are numerous janu sirsasana benefits which can be explained before:

• It helps in relaxing your lower body and back.
• Helps in stretching the hamstrings and also the spine.
• Helps in improving the digestion and also the respiratory function.
• Increases your blood circulation around your pelvis
• Helps in lengthening and strengthen the spine and back.
• The therapeutic effects on the lower back pain, stress, depression, and also the fatigue.
• Helps in stimulating the liver, spleen, pancreas, kidneys, and groin.
• Helps in activating the manipura chakra, swadishthana chakra, and mualdhara chakra.

Precautions while performing the  Janu Sirsasana:

• It must be avoided during pregnancy
• Also, if you are suffering from a hernia.
• Avoid if you have asthma.
• If you are suffering from spondylitis, then avoid it.
• If you have a slipped disc, then also avoid it.
• Avoid if you have a recent injury or surgery.

How to do the Janu Sirsasana:

Doing Janu Sirsasana, or say head to knee pose, is one of the perfect power pose for you as it helps in balancing the high energy Aries fire by forcing you to slow down and stretch.

Step-by-Step process to do it:

• First of all, sit tall, starting in the staff pose( dandasana) with your legs straight out. 
• Now bend your left knee and press the sole of your foot against your right inner thigh.
• Now inhale deeply, so that you can reach your arms up and also make your spine grow tall.
• Exhaling as you lean over your right leg, so that gripping your foot or the ankle, so that you rest your head towards your knee.
• Breathing and holding for 1 minute, you can feel your back open up.
• You need to inhale to come up, strengthening both legs, and repeat on the other side.

Some pro tips for good practice:

• You don’t need to arch too much, as it can cause harm in your life. If you try to bend like a turtle, then it can hurt your spine.
• You need to avoid locking your straight knee as it is helpful in protecting your joint.
•  You do not need to force your head to touch your knee if it hurts, as consistency can beat intensity every time.
• Just finish with the upward plank pose to stretch your chest and also counter the forward fold.

Thus, doing janu shirasana​ every day can make your spine better and make things good in your life. So when you do it daily, your mind opens, your spine becomes straight, and things become easy for you.

FAQs:

What is janu sirsasana?

You can call Janu Sirsasana the beginner's guide for yoga, as well as head to knee pise, which is very beneficial for you.

What are the janu sirsasana benefits?

Some of the janu sirsasana benefits include improvement of flexibility, stimulating the digestive organs, reducing anxiety and stress, enhancing circulation, and strengthening the spine.

Which yoga has 26 poses?

The Bikram Yoga Beginning consists of 26 poses.

Can you suggest the best yoga for the brain?

The Adho Mukha Svanasana, or the downward dog, and Sarvangasana (the shoulder stand) are the best yoga for the brain.

Can you tell which yogas are best for PCOS?

Some of the best yogas for PCOS are Kapalbhati Pranayam, Baddha Konasana or Butterfly Pose, Chakki Chalanasana, Shavasana, Padhma Sadhna, and Setu Bandhasana.