Head-To-Knee-Pose (Janu Sirsasana)
Sanskrit
English
Yoga Pose Type
Health Benefits
Improves: Anxiety, sciatica
Revitalizes: Digestive system
Stretches: Shoulders, back, hamstrings, neck, abs, groin, knee
Strengthens:
Psychological Benefits
What I Like About This Pose
Having a stiff back after spending too much in front of your PC? And are you a bit irritated because of too much staring on your display? Then this is a perfect pose for you! Janu Sirsasana is such a great pose to calm your mind and at the same time to keep your back flexible.
Head-To-Knee-Pose Step-By-Step
Breathing
Inhale: When stretching your arms to the ceiling.
Exhale: When bending forward.
Tip’s For Beginners
In the beginning, you might find it difficult to catch your toes. You do not have to catch your toes, try as much as you can. The most important aspect of this pose is to keep your back straight. Do not round it.
You can use a yoga belt around your stretched foot. Pull on the ends of the belt to keep your spine straight.
Props
Belt
Keep them together. Place your palms on the floor. Look forward and keep your back straight.
Shoulders: Roll them back.
Chin: Tuck it in.
Pull your right heel towards your perineum. Pull your left knee towards your hip.
Sternum: Lift your sternum up.
Spine: Straighten it.
Thigh: Roll out the thigh of your folded leg.
Sitting bones: Keep your sitting bones even to the ground.
Lean slightly back.
Arms: Keep them straight. Pull your feet.
Elbows: Keep them in the same line as your shoulders.
Forehead: Put it on your legs.
Neck: Keep it soft.
Toes: Point them towards you.
Lower body: Keep it soft. The work is in your upper body.
Head-To-Knee-Pose Contraindications
Avoid this pose if you have following issues.