Janu Sirsasana,Head-to-Knee Pose

The name comes from the Sanskrit words janu meaning "knee", shirsha meaning "head", and asana meaning "posture" or "seat",known in English as Head-to-Knee Pose,is a Hatha Yoga asana. It is also known as Head-to-Knee Forward Bend,Head of the Knee Pose,and Head-on-Knee Pose.

BKS Iyengarji in Janu-Sirsasana

Janu Sirsasana is a spinal twist. It is a pose to enjoy asymmetry. The potential is to free up constriction in different parts of the back and to loosen the hamstrings. Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting action this asana imparts to the spine.

Practicing the Pose:

* One must compose oneself for this asana by sitting on the floor with the buttocks lifted on a folded blanket and the legs straight in front.
* With Inhalation, bend the right knee, and draw the heel back toward the perineum.
* Rest the right foot sole lightly against the inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg. One can support the right knee with blanket, if required.
* Press the right hand against the inner right groin, where the thigh joins the pelvis, and the left hand on the floor beside the hip.
* Exhale and turn the torso slightly to the left, lifting the torso while pushing down on and grounding the inner right thigh.
* Line up the navel with the middle of the left thigh.
* One can just stay here, using a strap to help one lengthen the spine evenly, grounding through the sitting bones. When ready, drop the strap and reach out with the right hand to take the inner left foot, thumb on the sole.
* Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel.
* Exhale and extend forward from the groins, not the hips. Be sure not to pull forcefully into the forward bend, hunching the back and shortening the front torso.
* Bend the elbows out to the sides and lift them away from the floor while descending.
* Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last.
* Stay in the pose anywhere from 1 to 3 minutes.
* Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.


Variations in Janu-Sirsasana:
Parivritta-janu-sirsasana or parivrutta-janu-sirsasana

BKS Iyengarji in parivrutta

BKS Iyengarji after age of  70+

Benefits:

* This asana calms the brain and helps relieve mild depression.
* The posture stretches the spine, shoulders, hamstrings, and groins.
* The functioning the liver and kidneys.
* Improves digestion.
* Helps relieve the symptoms of menopause.
* Relieves anxiety, fatigue, headache, and menstrual discomfort.