Introduction
Janusirsasana is a modern Yoga posture. We could not find any reference to this posture in medieval Hatha yogic texts. Yet, considering the benefits it offers, it is an important yoga posture. It is sometimes called as Ardha Pascimottanasana also.
Janusirsasana Information
| Pose Name | Janusirsasana |
| Sanskrit Name | जानु शीर्षासन |
| IAST | jānu śīrṣāsana |
| English | Head to Knee Forward Bending Pose |
| Origin | Modern |
| Level | Intermediate |
| Group | Pascimottanasana |
| Type | Forward bending, Spinal twist |
Janusirsasana Meaning
Janusirsasana is the combination of three Sanskrit terms: Janu, Siras or Sirsa, and Asana. Janu means knee. Siras means head. Everyone knows what Asana is. Hence, Janusirsasana is Knee Head Pose. For easy understanding, it is commonly translated into English as Head to Knee Forward Bending Pose.
Janusirsasana step-by-step Procedure
Precautions and Contraindications
Persons who have the following issue should avoid this posture.
- Disc disorders
- Sciatica
Preparatory Poses
The following poses help you prepare for Head-To-Stand Forward Bending.
Janusirsasana Steps
Step 1
Sit with legs stretched out. Inhale slowly to the optimum capacity. Bend one leg and place the heel against the perineum and the sole under the thigh of the opposite leg.
Step 2
Then, slowly bend forward and grasp the stretched foot or get hold of the big toe. Exhaling, touch the knee with the forehead.
Step 3
Hold the breath. This is for advanced practitioners who have experience in holding the breath. Others continue with slow normal breathing. Be in the same position to the extent possible. Release the hand and come back exhaling to the original position.
Step 4
Repeat the above steps with the other leg. Practice this for four to five times.
Duration
Beginners may keep the final position for at leaste 30 seconds. However, the adept may extend the duration for two to three minutes.
Follow Up Poses
This being the forwarding pose, one should follow up with any one of the backward bending poses listed below.
- Cobra Pose
- Wheel Pose
- Fish Pose
- Bridge Pose
- Corpse Pose
This pose also a spinal twist also. There is no follow up practice required for a twist if the pose is done equally with the alternate legs stretched. However, the practice of a backward bending pose is compulsory.
Beginners Tips
Beginners will find it hard to hold the foot or big toes. Until getting mastery, they should reach out to the possible extent and hold that part of the leg. Or one may use straps for reaching out.
It is also difficult for beginners to touch the knee with their heads. They should reach out to the maximum possible extent. In due course with practice, it will become easier.
Advanced Pose Considerations
There is an advanced variation to this pose: Revolved Head to Knee Pose.
Janusirsasana Benefits
- It stretches the hamstring muscles
- This Pose increases the flexibility of the hip joints
- It removes the disorders of abdominal and pelvic region including Pancreas, Kidney, and Adrenal Gland
- This pose removes the belly fat and aid in weight management
- It is used as supportive therapy for ailments like diabetes, prolapse, menstrual disorders,
- Mastery over this posture enables one to practice advanced poses like Lotus Posture, Adept’s Posture, Seated Forward Bending Pose, and Revolved Head-to-Knee Pose.