JANUSIRSHASANA (HEAD TO KNEE) seated
Janu = Knee; Sirsha = Head; Asana = Posture
From a seated position, one leg is extended at a 450 angle. The other knee is bent and the sole of the foot rests on the thigh of the extended leg. Heel is drawn to the groin. Hips are squared such that the torso is rotated over the extended knee and lifted. Arms are extend overhead. All ten fingers interlaced. Spine is hinged forward and the foot is clasped with all ten fingers. Forehead is drawn to the knee. Leg is straightened releasing the hamstring. Forehead remains in contact with the knee. Shoulders are released away from the ears. Torso lengthens with each inhale and releases with each exhale. Note: Standing variation maintains the same forehead to knee contact and hand grip around the sole of the extended foot. Extended leg is straight out to the front at 900 and parallel with the earth. Both legs are locked and solid, quadriceps engaged.
Benefits of the posture:
- tractions and lengthens the spine
- massages the abdominal organs, especially the liver, kidneys and spleen
- enhances breathing in the back lungs