Janu Sirsasana (with support)
जानु शीर्षासन (संस्थित)
Target Muscles
About
Janu Sirsasana (Head-to-Knee Pose) is a seated forward bend that stretches the hamstrings, spine, and groin. Using a support like a blanket under the sitting bones or the knee of the extended leg makes the pose more accessible for beginners.
Benefits (5)
- + Stretches the hamstrings, spine, and shoulders
- + Stimulates the liver and kidneys
- + Calms the brain
- + Relieves mild depression
- + Therapeutic for high blood pressure
Avoid If (4)
- - Asthma
- - Diarrhea
- - Knee injury (modify with support under the knee)
- - Back injury (proceed with caution)
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
2. Bend your right knee and draw your right heel toward your perineum. The sole of your right foot should be against your left inner thigh.
3. Keep your left leg extended straight, toes pointing up.
4. Inhale, lengthen your spine and lift your chest.
5. Exhale, hinge forward from your hips, keeping your back as straight as possible.
6. If your hamstrings are tight, place a folded blanket under your buttocks to elevate your hips.
7. Reach for your left foot with your hands, or place your hands on the floor beside your left leg if you cannot reach your foot.
8. Keep your left leg active by pressing the thigh down and pointing the toes up.
9. Breathe deeply and evenly, maintaining the pose.
10. To release, inhale and slowly come back to an upright position. Exhale and repeat on the other side.
निर्देश (Hindi)
1. दंडासन में बैठें, पैरों को सीधा रखें।
2. दाहिने पैर को मोड़ें और दाहिने पैर की एड़ी को पेरिनेम की ओर लाएँ।
3. बाएं पैर को सीधा रखें।
4. श्वास अंदर लें, रीढ़ की हड्डी को लंबा करें।
5. श्वास बाहर छोड़ें, आगे झुकें, छाती को बाएं पैर की ओर लाएँ।
6. यदि आवश्यक हो तो बाएं पैर पर एक मुड़ी हुई कंबल रखें।
7. हाथों से बाएं पैर को पकड़ें या पैर के बगल में फर्श पर रखें।
8. साँस लेते रहें और छोड़ते रहें, आसन में बने रहें।
9. धीरे-धीरे आसन से बाहर आएं।
10. दूसरी तरफ दोहराएं।