Janusirsana - Head to Knee Pose
"Janu" means 'knee' and "Sirsa" means 'head'. In this posture head and knees are brought close together.
- Sit straight up and assume Sukhasana.
- Stretch both your legs in front of you, fairly apart.
- Bend the right leg at the knee and fold the leg inside towards the left thigh.
- The outer side of leg and foot should be touching the ground.
- Press the sole of the foot with the right hand to push it closer to the perineum.
- Make sure your sitting posture is straight with the trunk and head erect..
- While inhaling raise both the hands above the head palms facing outwards.
- Exhale completely.
- The knees should be kept straight.
- Inhale deeply and then start exhaling.
- As you exhale pull in your stomach and bend the upper part of your body forward and downwards towards the knee of the left leg.
- Keep your head in between your arms.
- As you are bending the trunk, extend your arms and try to reach for the toes of the left leg.
- Grasp the ball of the feet of the extended left leg.
- Take a deep breath.
- Exhale and while exhaling bend your trunk further down and push the knee down. Point the elbows outwards.
- Bending the head further downwards press the forehead on the left knee.
- Slide the elbows on both sides of the left leg so that the elbows now touch the ground.
- Make sure the inside of the left leg is stretched out and the underside of the knee should also be touching the ground..
- Hold your breath in this posture for as long as you comfortably can. Feel the strain in the underside of the extended leg.
- Now start inhalation. As you inhale bring the body to the starting position.
- Repeat the above steps with the legs in alternative position.
- Sciatica and the solar plexus get great benefit from this pose.