In Sanskrit, the terms Janu and Sirsa mean knee and head, respectively. It was then combined together to form the term head to knee.It is intended to bend forward the person’s body as well as put a slight twist to the spine. This posture can be practiced by anyone and everyone.
You may start this technique by sitting in the basic and elementary Dandasana stance. Then you start off with making your spine straight. You slowly start opening your legs up in front of you then start bending your right leg so that it opens up out towards the ground while maintaining the bottom of your knee downwards facing towards the ground. You then start to bring your right heel in and start pressing it to the left inner thigh as close as you can possibly get it to your groin region. As you inhale, you bring both your arms forward and then up till they are along the side of your ears with your fingers pointing upwards. You then start exhaling as you start bending forward from your hips while keeping the spine as extended as it can be. You grab onto your left ankle with both hands while simultaneously keeping your neck and head as straight and balanced as you can with the rest of your spine, straight as if it was a solid line. You then start to move further into the full Janu Sirsasana position as you bring your head downwards to your knee. You remain in this position for nearly 30 seconds, then you slowly start letting go. As you let go entirely, you have accomplished half of the entire process, the next steps consist of the same technique but on the opposite leg.
There are many different types of benefits of this position. The biggest and most noticeable effect it plays on the body has to do with the abdominal organs and digestive tracts. The digestive organs get an exercise as well as are properly toned. Major organs such as the liver, spleen, kidneys all start working better. People who have a high tendency of having high blood pressure or effected by diabetes, insomnia, or sinuses may feel a relief from this position.
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