Janu Shirshasana‘s name is composed of two words: Janu, and Top. Jaanu means knee, and top means head. This posture keeps you healthy and free of stress.
Find out in this article how to do Janu Shirshasana, its benefits and what precautions should be taken while doing this posture. Also in this article, we have also given a video of Janu Shirshasana.
Benefits of Janu Shirshasana
Like every posture, Janu Shirshasana also has many benefits.
Some of them are:
- Calms the brain and helps to get rid of mild depression.
- Increases the flexibility of the spinal cord, hamstrings, hips, and knees.
- Stimulates liver and kidneys.
- Improve digestion.
- Relieves anxiety, fatigue, headache, and menstrual discomfort.
- High is medicinal for BP, insomnia, and sinus.
Make this posture before doing Janu Shirshasana
You can do this asana before you make a Janu Sirsasana your Hamstring, hip, and thighs will open in sufficient quantity.
Dandasana or Staff Pose
Paschimottanasana (Paschimottanasana or Seated Forward Bend)
Purvottanasana or Upward Plank Pose
Semi-tied Padma Paschimottanasana (Ardha Baddha Padma Paschimottanasana or Half Bound Lotus Seated Forward Bend)
Triangne Paschim Pasayan (Trianga Mukhaikapada Paschimottanasana or Three-Limbed Forward Bend)
How to do Janu Sirsasana
We are giving a detailed explanation of the way we are here, please read it carefully.
Sit in Dandasan. Try to prolong the spinal cord while pressing the ground with little hands and breathing in.
Take the breath in and lift your right leg and hang the right foot on the ink portion of the left thigh.
In this posture, your right knee and knee will get stretched. And your right knee should be hinged on the ground.
Lean the joints of the hip, leaving the breath – be careful not to bend from the joints of the waist. Breathe while bending down.
Hold the left leg with both hands. See the picture above to understand the posture of this asana.
Take a breath in and take out five times in a while so that you can stay in the asana for 30 to 60 seconds. Gradually, such as strength and flexibility in your body, you can increase the time – do not exceed 90 seconds.
After breathing five times you can come out of this posture. Taking the breath out to take the seat out of the seat, lift the fuselage up. Keep in mind that you keep your back straight and come back only from your hip couples.
When fully sat down directly. Make the right leg forward, and finish it in Dandasan.
After doing this, move all the steps on the left side to the right.
The easiest way to get rid of Janu Sirsasana
If your feet do not turn backward completely, let go as far as you go and do not force them backward. Lean forward in this posture only.
If your knee does not touch the ground then you can put a towel under it. Doing so will reduce the chances of knee pain.
If your hamstrings or hips are low, then you will not be able to bow completely forward. Make as much as you can, as much as possible.
What is the purpose of Janu Shirshasana?
To get the maximum benefits of Janu Sirsasna it is better to avoid doing in in the following circumstances.
Do not make a Janu Sirsasana, which is a pain in the lower back.
Those who have pain in their knees, they should not even make a Janu Sirsasana.
If you have a hamstring injury, do not do penance.
If you have problems with diarrhea or asthma then do not do penance.
Do not put too much emphasis on your physical potential.
After doing Janu Sirsasana
Marichsana or Pose of Marichi
Navasana or Boat Pose
Bhuj Pidasana or Shoulder Pressing Pose
Kurmasana (Kurmasana or Turtle Pose)
Supta Kurmasana or Sleeping Turtle Pose