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Head-to-Knee Forward Bend
Also Known as Janu Sirsasana
About the pose/asana
This is a seated type of asana in which one bends one's torso forward. It is deceptively easy. The difficulty lies in ensuring that the torso stretches to its full length on the extended leg.
Benefits of doing Head-to-Knee Forward Bend
* It stretches the groins, hamstrings, shoulders, and spine.
* It helps in the improvement of digestion.
* It helps you get rid of mild depression and also in calming down the brain.
* It vitalizes the kidneys and liver.
* It reduces discomfort caused by anxiety, fatigue, headache, and menstruation.
* It can be used as a treatment for sinusitis, insomnia, and high blood pressure.
* It provides relief from symptoms of menopause.
* The pose can prove too beneficial to the pregnant women who have yet to enter the third trimester. It can help them strengthen their lower back muscles.
How to do Head-to-Knee Forward Bend or Janu Sirsasana?
Step 1: Sit on the mat with your legs in front of you. Now bend the knee of your right leg at right angle and bring it in. Touch the right foot to the inner left thigh.
Step 2: Gently start bending your torso forward on your left leg.
Step 3: Maintain the tension in the left leg by keeping it in full extension and by touching the thigh to the mat.
Step 4: Keep your torso straight or else you would spring back out of the pose. try to bring your head forward only when you are able to bring your torso as close as possible to your left leg.
Step 5: Start breathing slowly but steadily. With each inhale/exhale cycle try to elongate your torso as much as possible.
Step 6: Bring your arms forward and try to grab your left foot. If this is not possible then rest your hands on the floor.
Step 7: Slowly come back in to the original position and then do it on the other leg.
Words of caution:
The pose is not supposed to be performed if you are suffering from any of the following:
* Diarrhea
* Asthma
* Knee injury
Use of Props
Use a folded blanket as a prop when suffering from knee injury or when you have just begun with the pose. Further, if you are unable to reach the foot of the extended leg then you can make use of a strap as a prop. You can loop the strap around your foot. However, do not pull your foot towards your body as the aim should be stretch your torso as close as possible to your foot.
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