Janu Sirsasana My Secret
I can recall the initial experience when I really experienced Janu Sirsasana. It was not touching my toes, it was the hum of the release down the back of my whole right side. In this world where we all require more and more, this pose allowed me to learn the strength of letting go. Janu Sirsasana or Head-to-Knee Pose is an indisputable element of my yoga practice, a place to check in with my body and settle the dust in my mind.
It is not just a reaching out but a talking to myself. In need of a workout that brings both intense physical release and intense mental relaxation, this is it. I would like to tell you why this asana is so wonderful and how you can do this asana safely.
What is Janu Sirsasana? Unpacking the Pose
In literal sense, Janu translates as knee, Sirsa translates as head and Asana translates as pose. So, we get Head-to-Knee Pose. But still, do not be misled by the name. Nor the aim To squeeze your head between your knee. To me, the important aspect of Janu Sirsasana is the experience of the spine going in a forward version, forming a stunning deep stretch throughout the entire back body of the straight leg.
The other leg is beheaded with the sole of the foot resting against the thigh of the inner part, which gives the pleasant effect of opening the hip. It is a well harmonized pose that appeals to several parts simultaneously.
The Compelling Reasons as to why I Make Time to do Janu Sirsasana: The Incredible Benefits.
It is not only the emotion that I love about this pose; it is supported by a plethora of concrete advantages that I have been enjoying myself. Whenever I work out, I can feel that my body and mood change a lot.
Relaxes the Nervous System: This is my first reason. The action of forward folding is soothing in nature. It creates an indication to my body that it is safe to change its fight or flight mode back to rest and digest. When you have had a stressful day, a couple of minutes in Janu Sirsasana may seem to reboot your system.
Stretches the Entire Back Body: I can feel it in my calf but up to my neck. It intensely stretches the hamstring, calves and spine, and the bent knee is mildly releasing the hip and the groin.
Massages the Organs: The abdominal squeeze during the fold will gently massage my internal organs, which will be beneficial in stimulating digestion and get rid of minor discomfort.
Reduces Anxiety and Mild Depression: The deep breathing, relaxing effect of the nervous system, and the contemplative quality of the pose are strong factors that help me in treating my mental health.
Enhances Flexibility: This one is the most evident one, though it is worth mentioning it. I have also achieved a significant result with practice as the flexibility of my hamstrings and hips have improved so drastically which helps in all my other yoga poses and day-to-day movements.
My Step-by-Step Guide to a Perfect Janu Sirsasana.
Practice these steps together with me to discover your alignment and experience in the pose. It is all about the feeling and not the place.
Starting Position: Sit in Dandasana (Staff Pose) Sitting on the floor, straighten your legs in front of you.
Bend Your Right Knee: Right knee bend and come and pull your right heel towards your left groin. You may bend your right knee at ease out to the side with the sole of your right foot and your inner left thigh.
Ground Yourself: Sit squarely on your sitting bones into the floor. It would always occur to me that roots would grow downwards out of them, forming a stable base.
Inhale and Lengthen: With your inhalation, sit upright, stretching your spine. Reach your arms overhead.
Exhale and Fold: Exhale, starting to hinge forward at your hips, and not at the waist. Lead out with your heart, and over your straight left leg, reach out and extend your torso.
Find Your Edge: Grasp your left foot, shin, or ankle–wherever you get without curling your back. When you can not reach your foot a strap round the sole is my dear friend and a wizardly tool.
Breathe and Hold: Remain in the position 5-10 breaths. As I inhale I attempt to add a bit of length to my spine. I have to take more out into the fold with each exhale.
Release with Care: To make an exit, slow down and breathe in and out, inhaling slowly with your back straight.
Repeat on Other Side: Straighten the right leg and flex the left knee to repeat the same time on the left.
It is high time to make Janu Sirsasana Work Yours: My Favorite Adaptations.
Yoga is universal and Janu Sirsasana is not an exception. This is how I have learnt to make adjustments with it over the years.
Tight Hamstrings? Sit on a well folded blanket or cushion. This is forward bending and the anterior fold becomes very accessible. I early had this single change which redefined my pose.
Can’t Reach Your Foot? Use a yoga strap! Bring it round the back of your long foot, and grasp the straps in each hand. This gives your arms the length and enables you to maintain your spine in the same way.
Knee Discomfort? In case your knee if it is bent is complaining, put your small folded towel or blanket under it. Don’t force it to the floor.
Round Back? Only the extent of folding is important with the front torso remaining long. Better a straight back and folded less than a round one and folded more.