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We all have the right to be happier, get a fair chance of excelling at life, and even lead relatively easier and pain-free lives overall, which is part of the reason for our very existence. Balancegurus as a community of yoga enthusiasts exist to enlighten people regarding the several benefits of Yoga asanas so that they can tackle life head-on by making use of that knowledge. Speaking of knowledge, through this article, you will learn about a Yoga asana that not only will make that gut go away and help you lead a happier life overall, but you or your sister or or wife will be able to sail through those difficult days of the month rather swiftly. Let us now take a closer look at the star of this write up, the Janu Sirsasana, or as it is known as in the West, the head To Knee pose.
Janu Sirsasana is one of the several forward-bending poses that can be found in Hatha Yoga’s sequence of positions. The primary focus of this asana is the muscles found in the upper body, especially the chest, abdominals, and back, not to mention, the spine.
Janu Sirsasana also known as the Head To Knee pose, this position has proven to be a fairly efficient way of relieving stress, anxiety and correcting the body physiology. However, there are some benefits of this pose that attract several intermediate to advanced-stage Yogis to it. Let us now take a deeper dive into it.
There are way too many benefits of the Janu Sirsana to put into one article, but some of its positives make it stand out in the crowd. They are as follows:
Janu Sirsasana Can Help You Sail Through Menstruation Cycles Easily: An unprepared pelvic and abdomen region may eventually get subjected to a lot of pain and discomfort during periods, and hence you should consider doing the Head To Knee Pose a few days before you are expected to begin going menstrual cramps during periods. The reason why this pose should be practiced is because it warms up the muscles residing in the pelvic region, which does most of the heavy lifting at the time of menstruation. However, keep in mind that you must only practice this Asana before the start of your cycle and not during it, for it might prove to be counterproductive.
Janu Sirsasana Can Prepare Your Hamstrings For Running Further And Faster: One of the main types of muscles that get to work while running is your hamstrings, which will experience fatigue after a long running session. The recovery period may also prove to be a little too long for your liking and chances are that you may not have the required amount of patience for it as you may be required to get on track shortly. This is where Janu Sirsasana can come to your rescue as it prepares those hamstrings for the onslaught brought on by running. This is all to say that if you are a runner, this Yoga asana can be your fiercest ally.
Janu Sirsasana Can Help You Trim That Gut: Like several other forward bend poses, Janu Sirsasana can also do wonders for that stomach that you have been trying to tuck in for quite some time. This pose pulls and eventually causes microtears in your abdominal area, which helps you lose belly fat and makes your stomach stronger with time.
Janu Sirsasana Can Help You Combat Sinusitis: Since one of the main components of performing the Head To Knee pose is the very act of resting your head on the knee of the leg you have extended, it can help you keep Sinusitis at a distance. This pose clears out the clogs in your nasal area and thus allows for the oxygen to flow more freely in your system.
Janu Sirsasana Can Help You Be Happier: Janu Sirsasana has a history of increasing dopamine and serotonin levels while curbing the secretion of cortisol levels in practitioners, thus proving that it could help individuals alleviate mild levels of depression. However, we will still recommend you not solely rely on such Asanas and simultaneously seek professional help for your mental health-related predicaments
To perform the Janu Sirasana with perfection, follow the steps mentioned below.
Janu Sirasana Step 1: Lie down across the length of your mat in a seated position and ensure that the foot of one of your legs is right under the hamstring of the other.
Janu Sirasana Step 2: Extend your arms high up in the air.
Janu Sirasana Step 3: Bend your torso forward and bring your arms down to your feet in an anti-clockwise fashion.
Janu Sirasana Step 4: Grab onto the foot of your extended leg with both of your hands to complete half a repetition.
Janu Sirasana Step 5: Relax your elbows and let them be pulled down by gravity by the side of your legs.
Janu Sirasana Step 6: Rest your head on top of the knee of your extended leg.
Repeat steps 1-6 with the opposite leg to complete one repetition of Janu Sirasana.
Janu Sirasana is a type of forward-bending yoga pose, just like Paschimottanasana. It engages the stomach, abdomen, spine, back, and shoulders to a great extent. Therefore, this pose must be done at the end of the Yoga session, or at least very close to it. Additionally, you must keep in mind that this position must only be done on an empty stomach and bladder for best results and to avoid any sort of major discomfort or unnecessary breaks.
Like almost all the Yoga poses, the Janu Sirasana position also comes with a set of contraindications. If you have any of the following conditions, you must avoid this asana altogether. They are as follows:
An anatomical exploration of the Janu Sirasana is as follows:
While in the starting pose, the lower half of your body is in a relaxed state while the muscles found in your upper body feel a certain degree of engagement as they keep your torso upright. While bending one of your legs to place your feet right underneath the hamstring of your extended knee, you cause an expansion in your quadriceps and abductor muscles while simultaneously contracting your inner thighs and hamstring muscles.
The second phase of this position is where the real action happens. As you raise your hands high up in the air, you are essentially telling your spine, back muscles, shoulders, and arms to prepare for some intense stretching.
Shortly after, you go forward with the aforementioned stretching by reaching out for the feet of your extended leg with your palms. This is when your spine, back, shoulders, chest, and abdomen begin to feel the effects of the asana.
Next, you will feel your neck muscles joining the party when you bend your head just enough to be able to rest your forehead on your knees. At this point, your other hamstring, quadricep, and tibialis will also become the last entrants to the figurative party.
Lastly, when in the absolute final pose, every single bit of sensation, whether contracting or expanding, will begin to intensify for as long as you are in the position. There is a minute chance that you may even feel like you are reaching a plateau in terms of engagement. This can happen if you are an experienced Yogi. If that is the case, try out much more challenging Janu Sirsasana variations to keep reaping its benefits.
Why Is It Called Janu Sirsasana?
Janu Sirsasana is a Sanskrit term that translates to “Knee To Head” pose if broken down in parts. The three parts of the name are as follows:
Janu: Knee
Sirsa: Head
Asana: Pose/Posture
The position is named as such because the Yogi is supposed to rest their forehead on their knee when in the final position.
What are the techniques of Janu Sirsasana?
Some of the alternative techniques of the Janu Sirsasana are as follows:
Knee To Head Pose With Strap: In this variation, the Yogi is required to use a stretchable resistance band, which is to go over the feet on one end while the Yogi holds onto the other. Next, instead of doing this signature forward bend, the student is to turn this pose into a back bend wherein the student is to go as further back as the resistance level of the band allows.
Forward Bend With Torso At 45-Degree Angle: This version of the position does not require the student to fully bend their back or try to touch their head to the knee. This asana is more commonly practiced by Yogis with mild back and/or neck problems.
Forward Bend With Rotating Hips: This Janu Sirsasana variation sees the student touching the tip of the extended leg with one of the arms. This version is usually done by student who want to engage their back muscles more.
Forward Bend With Bolster: This is your standard Janu Sirsasana pose, but with a bolster thrown into the mix. The bolster (Which is essentially a pillow) will go on the top of the knee of your extended leg and it will be used to provide support to the neck and, to an extent, the back.
Janu Sirsasana A: This is one of the most common variations of the head to knee pose in which the foot of the bent knee is stationed against the inner thigh. Additionally, the heel is kept close to the pelvic area and the outer edge of the foot is placed flat on the floor.
How Can One Get Better At Janu Sirsasana?
One can get better at the Janu Sirsasana by practicing it regularly and being mindful of every movement while executing the pose. If you reach a plateau as a Yogi in terms of intensity, consider trying out much more demanding positions to go past it.
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