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.

Sirsasana,the king of the asanas

Sirsasana (also Shirshasana or Sirshasana),
known in English as Headstand, is an inverted Hatha Yoga asana.

The name comes from the Sanskrit words Shirsha meaning "head",and Asana meaning "posture" or "seat".

There are differing opinions between yoga schools on the correct technique for Sirsasana.
The wall may be used initially for support in the pose. Some yoga teachers offer props that allow practitioners to perform a modified version of the pose. Dolphin pose (ardha sirsasana) can be used to build the upper body strength required for Sirsasana.
To achieve this asana, begin by sitting on the knees, and placing the fore-arms on the ground with the hands interlaced. The elbows and hands should be making an equilateral triangle on the ground, and one should not allow the elbows to splay out to the sides throughout the entire pose. (If needed, one can wrap a strap around the upper-arms to prevent them from opening out to the sides). Keep the palms upturned, so that you can place the back of your head gently inside the cup of your hands. Try to have the crown of the head lightly touching the ground.

 From this position, walk the feet forward as much as possible, bending the knees deeply into the chest. Slowly, bring the hips forward, allowing the pelvis to be directly over the body’s center of gravity. Keep walking the feet and pelvis forward until there is no weight in the feet. Slowly, bend one knee and then the other until the body is in a kickstand position. Once stability is felt in this position, slowly bring the knees up until they are in line with the body, keeping the knees bent. When comfortable, extend the toes up towards the ceiling, keeping the toes pointed and the legs squeezed firmly together. Engage all of the core muscles to help stabilize in this pose.

After finishing this asana, head is not raised immediately. Forehead should be allowed to rest on the floor in child's pose for a few breaths before continuing on.



Benifits of  Sirsasana:

Practitioners of yoga believe that, like most inverted positions, the practice of sirsasana may increase the flow of blood to the brain, improve memory and other intellect functions. It is believed to rejuvenate the body and mind and regulate the flow of energy (prana) in the body.

• This strengthens the nervous-centres of the whole body and maintains the health of endocrine gland. 
• Digestive system is also benefited through this Asana.
• According to Swami Kuvalayanandaji, it is beneficial against congested throat, diseases of liver and spleen and in Visceroptosis. 
• Calms the mind.
• Strengthens the arms, legs, and spine.
• Improves balance.

Precautions during Sirsasana :

1. While practicing Sirsasana, place that part of your head on the ground on which the spine can remain erect.

2. Do not raise your legs with jerk. Slow and gradual practice will "raise your legs up automatically.

3. In the beginning practice it under the guidance of a teacher because there is a fear of falling down.

4. While returning, do not raise your head soon after completing Asana. There remains a fear of getting giddiness. Therefore, keep your head near finger-lock for some time and then raise it up.

5. Those suffering from high blood pressure, running ear or heart disease should not practice it.

6. Those having cough or chronic cold also should not practice it.

7. Persons suffering from constipation should practice it carefully



 Beginner`s tip:Practice the pose at the wall. Try to move further from the wall each time. Try removing one foot and then the other from the wall to practice balancing.