Yoga BLOG

Janu Shirshasana - the head-knee pose Janu Shirshasana, the head-to-knee pose, is a popular asana in Hatha Yoga . It is a one-legged forward bend. Shirsha represents the head and Janu the knee. The following guide explains what Janu Shirshasana is, how to perform the yoga exercise, and what benefits it can have on your body, health, and yourself. What does Janu Shirshasana mean? Janu: the knees Shirsha: the head Asana: the posture or position How is Janu Shirshasana performed? Sit on a mat. Your back should be straight so that you are sitting upright. Your chest should be lifted and your neck long, with your hands next to your hips. Your shoulders should be low and your face relaxed. Take a few breaths in this position. To perform the yoga pose Janu Shirshasana, you can then stretch out one leg, place your hands on your foot, and then move your head towards your knee. It is best to move your chin towards your knee or your head towards your feet. You can do this according to your level of fitness and change it over time. Breathe in as you do so. You will notice that the longer you stay in the pose, the better the effect. You can come out of the pose either by standing up with a straight back and extended arms and then switching sides, or by rolling up vertebra by vertebra. Who is Janu Shirshasana suitable for? The Knee-Head Pose, an optimal floor exercise, is suitable for beginners and advanced practitioners. It is easy to learn even without yoga experience. Janu Shirshasana is usually integrated at the end of a yoga practice. Beginners can place a pillow under the bent knee for support. As a beginner, you only bend forward as far as you can while your back is straight. Try to gently sink forward a little more from the hips with each exhalation. The more you practice the exercise, the better you will generally be able to move your head towards your knees. Another good option is to initially place a yoga strap around your feet, grasp the ends, and gently pull yourself forward. Beginners are advised to seek guidance from a yoga instructor to avoid mistakes and to avoid harming the body through the Head-Knee Pose. What are the positive effects and benefits of Janu Shirshasana? The mobility of the thigh muscles, hips, and back can be improved through the head-knee pose. The abdomen and legs can be strengthened, toned, and toned. The spine is usually stretched, and the hips opened. A stiff back or tense hamstrings can be loosened through Janu Shirshasana. The exercise often has a relaxing effect on the back and neck muscles. The asana acts like a massage of the abdominal and pelvic organs. Janu Shirshasan can therefore have a positive effect on digestion and thus help with related problems. The exercise is recommended for all urinary tract disorders, as it can contribute to healing. The head-knee pose is also often helpful for intestinal colic and prostate and uterine problems. Furthermore, kidney and adrenal function can be strengthened. Because you become highly energized, weakness and lack of motivation are usually eliminated. Stress reduction is promoted, and blood pressure stabilizes. Conclusion Janu Shirshasana is a yoga pose with numerous benefits for the body and mind. Correct execution is crucial. Avoid sudden movements. The same applies to strenuous exercise. The effect of the asana lies solely in the continuity. Janu Shirshasana is not recommended for people with knee, back, or thigh problems. People suffering from diarrhea or asthma should also avoid the head-to-knees pose. Image © sergeyp / 123rf.com