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.

Paschimottanasana,the Seated Forward Bend Pose

The name comes from the Sanskrit words paschima meaning "west" or "back" or "back of body", and uttana meaning "intense stretch" or "straight" or "extended",and asana meaning "posture" or "sea

 Paschimottanasana

BKS Iyengarji in position

Paschimottanasana is a cultural asana therapeutic for several digestive disorders, and translates to intense stretch of the west or back in Sanskrit.Paschimottanasa is a cultural asana that helps dyspepsia and other digestive illnesses.Paschimottanasana can help a distracted mind unwind.

How to practice:

Paschimottanasana

 

Detailed positions showing the pose

1. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
2.Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist.
3. When you are ready to go further, don`t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap.
4.The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.
5.In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.
6. Stay in the pose anywhere from 1 to 3 minutes.

Most aspirants should sit up on a folded blanket in this pose, and most beginners need to hold a strap around the feet. Extremely stiff students can place a rolled up blanket under their knees.



Variations in Paschimottanasana:

Prasara Paschimottanasana

Urdhva-Mukha-Paschimottanasana

Ardha-Badda-Padma-Paschimottanasana

Eka-Pada-Sirasa-Paschimottanasana

Ardha-Baddha-Paschimottanasana

Parivrutta-Paschimottanasana

Trianga-mukhaika-Paschimottanasana

Benefits:

* This posture calms the brain and helps relieve stress and mild depression.

* It stretches the spine, shoulders and hamstrings.
* Stimulates the liver, kidneys, ovaries and uterus.
* It removes constipation, dyspepsia and seminal weaknesses.
* Improves digestion.
* Helps relieve the symptoms of menopause and menstrual discomfort.
* Soothes headache and anxiety and reduces fatigue.
* Therapeutic for high blood pressure, infertility, insomnia, and sinusitis.

Sarvangasana,the queen or mother of all asanas

Sarvangasana is an inverted Hatha Yoga asana commonly known in English as Shoulderstand.
Many variations of Shoulderstand exist, the likely most common to be taught is Supported Shoulderstand (Salamba Sarvangasana).
Sarvangasana is nicknamed "queen" or "mother" of all the yoga poses.

The name in the case of Salamba Sarvangasana (Supported Shoulderstand) comes from the Sanskrit words Salamba meaning "supported", Sarva  meaning "all" or "every", Anga meaning "limbs" or "bodyparts", and Asana  meaning "posture" or "seat", thus Salamba Sarvangasana  literally translats to "supported-all-limbs-pose".

Sarvangasana is known to activate most of the important glands, thus, improving their function. The traditional books on Yoga proclaim the importance of this asana. Sarvangasana is an especially important and beneficial pose. Its name in Sanskrit literally means "posture of the complete body."

Sarvangasana

Practicing and how to do Sarvangasana?

• One should start exhaling and inhaling, raising both the legs upward and stop when they make angle of 90 degree with the floor and then attain the Uttanpadasana posture.
• Exhaling raise the waist and push the legs backward over the head.   Then the person should support the waist with both the hands, then using the hands get the legs, waist and back in one straight line and stabilize them in this position, then one should stretch the toes towards sky and keep the sight on the toes.
• Normal breathing should be continued.      

 Effects or Benefits of Sarvangasana :

There are several benefits of Sarvangasana. This asana helps to improve the blood circulation as impure blood easily reaches the heart. Inverted yoga asanas also direct oxygen to the upper lung, ensuring healthier lung tissue. To some extent one can get the benefits of Shirshasana (up side down) in this posture as well. The thyroid gland is located in the neck. Over a period of time due to lack of proper circulation the gland starts to depreciate. Sarvangasana pushes healthy, oxygen-rich blood directly into the neck, strengthening the thyroid glands. This asana controls and cures the diseases related to genital organs and constipation; and also helps to cure varicose veins and hemorrhoids.