Head to knee Pose

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Janu Sirshasana

This asana comes under the category of forward bending postures.

Techniques:

• Sit with the legs stretched out in front on the floor
• Bend the left knee, placing the heel against the perineum, with the sole against the inner right thigh
• Keep the right leg straight on the floor, with both palms on the right knee
• The spine is straight and relaxed
• Breathe out and start bending forward from the hips, keeping the spine straight
• Simultaneously slide the palms down the left leg, reaching close to the toes
• Clasp the toes with the fingers
• Drop the head to the knee
• Keep the right knee straight
• Relax the back and breathe naturally
• To release, slowly raise the head up keeping the spine straight
• Slide both palms up the thigh, and return to the starting position
• Repeat for the same number of times on the other side

Contra-indications:

• Slipped disc and sciatica
• Hernia
• Abdominal surgery

Benefits:

• Improves the flexibility of the back, pelvic region and back of the legs
• Opens the hip joints
• Balances the nervous system
• Massages the abdominal visceral organs
• Increases blood supply to the spinal muscles and nerves