Friday, October 7, 2011

Janu Shirasan (Head to Knee Pose)

  • Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
  • Slowly fold your right leg, and place the right sole against the inner left thigh.
  • Keep your right knee on the floor; straighten your spine; place your palms on top of the left knee.
  • Inhaling (Radhey), raise your arms above the head and turn the palms forward.
  • Exhaling (Krishna), lean forward from your hips, and attempt to grasp the left toe.
  • Continuing to exhale (Krishna), try to touch the left knee with your forehead—stretching the torso; make sure your right leg remains unmoved.
  • In the final position, attempt to place the elbows on the floor—on either side of the calf muscles.
  • Maintain this posture for 15-20 seconds with normal breathing.
  • As you inhale (Radhey), gently release your hands, and finally come back to the centre.
  • Repeat with the other leg in the same manner.
  • This is one round; repeat  it twice.
  • Eventually, come to Shithil Dandasan and relax.
  • On the breaths synchronized with the forward bends and upward movements
  • On the stretch in the legs, spine, and shoulders
  • On continuously feeling the presence of “Radhey Krishna” in each breath
  • Janu Shirasan tones and massages the abdominal and pelvic regions including the pancreas, liver, stomach, adrenal glands, and spleen. 
  • It assists in alleviating disorders of the uro-genitals system. 
  • It also controls diabetes, menstrual problems, colitis, kidney troubles, bronchitis, and eosinophilia.
  • People with serious back problems should omit it.

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