Janu Sirsasana - Head-to-Knee Pose

Its Sanskrit name comes from three words:
This is also called as Head-to-Knee Forward Bend,Head of the Knee Pose,or Head-on-Knee Pose.
It is a deep, forward bend that calms the mind and relieves stress.
Benefits : Calms the mind and is theapeutic for mild depression
Stimulates digestion
Stretches the hips, back of the body and groins
Relieves menstrual discomfort, headache, anxiety and fatigue
Relieves insomnia and high blood pressure
Stimulates the kidneys and liver

Knee injuries - Avoid flexion of the injured knee and try with the bent knee on a folded blanket.
Note: If you can’t comfortably grasp the foot or ankle of your extended leg, use a yoga strap. Wrap the strap around the sole of your extended-leg foot and hold onto it with both hands.
Avoid doing this asana. Read this section carefully before you do it.
People suffering from Asthma,Diarrhea and low back injury especially if history of lumbar disc herniation should not practise this posture.

How to do this asana:

Sit down on the floor in Dandasana pose.Bend your right leg from the knee, fold it and place it on the inner side of your left thigh.Slide your hands over your leg in the forward direction till you reach your toes.Bend your body from your waist as you slide in the forward direction.Remain steady in this position.
Step 1: Sit with the legs outstretched in front of you in dandasana.
Step 2: Bend your right leg from the knee, fold it and place it on the inner side of your left thigh.
Step 3: Now inhale and raise both arms forward and up alongside your ears, fingers pointing upwards.
Step 4: Exhale, Bend forward from your hips, keeping the spine extended. Take hold of your left ankle or foot with both hands, keeping your head and neck in line with the rest of your spine, or move into the full position with head to knee.
Step 5: Stay in the pose for 1-3 minutes. Repeat with the other leg.

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