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Say goodbye to stiffness and hello to a toned body with janu sirsasana

Published on:8 April 2021, 15:16pm IST
If you’re looking for that one yoga pose that improves your posture, tones your body, and keeps you hale and hearty, then welcome janu sirsasana into your life!
Nikita Bhardwaj
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Janu sirsasana offers several benefits, if performed correctly. Image courtesy: Shutterstock

Do you experience muscle cramps and numbness way too often? Well, that’s because we are increasingly spending time laying on the couch or staying glued to our workstations. All because of the ‘work from home’ culture. You might not take it as seriously now, but this sedentary lifestyle can make your body so stiff that performing even the most basic chores will become painful as hell. 

That’s why ladies, it is high time you take charge of your health. To help you do that, we have a holistic solution – and that’s yoga. Let’s introduce you to an asana, the janu sirsasana or head-to-knee-forward bend. Trust us, it is an effective pose that will make sure to drive away stiffness in your body.

Basically, janu sirsasana is an effective stretch to ease tight hamstrings and calves. Head-to-knee Pose is also helpful when it comes to relieving stress and calming your mind. If you suffer from menstrual cramps or menopausal symptoms, this pose will provide you with much-needed relief. 

“Head-to-knee pose stretches the hamstrings, hips, and groin muscles. Runners and athletes will benefit from this good stretch for tight hamstrings,” suggests yoga guru, Grand Master Akshar.

Janu sirsasana
Janu sirsasana. Image courtesy: Grand Master Akshar
Here how you can perform janu sirsasana correctly
  • Begin in the staff pose or dandasana. Both your legs will be outstretched in front of you.
  • Now, bend your left knee and bring the sole of your left foot to your right inner thigh.
  • Bend your torso over your extended right leg. 
  • In the next step, bring your torso down to your leg, initiating the bend from your hips, instead of your lower back.
  • Keep your right foot in a flexed position, while pushing the back of the right thigh down towards the floor.
  • You need to maintain a straight spine and long neck in an active position, or relax your heart and head down toward the extended leg, allowing the spine to round. 
  • Try to reach your foot or you may hold onto your ankle or calf.
  • While inhaling each time, extend the spine long. Every time you exhale, deepen the forward bend.

Stay here for five to 10 breaths, and then straighten both legs, shake them off, and repeat the pose on the other side,” recommends Grand Master Akshar.

Here are some surprising benefits of janu sirsasana
  • It calms the brain and eliminates mild depression;
  • It stretches the spine, liver, spleen, hamstrings, groins, and shoulders;
  • Stimulates the kidneys and liver;
  • Reduces pain in the waist and legs;
  • Helps to get rid of belly fat;
  • Improves digestion;
  • Relieves symptoms of menopause;
  • Effectively strengthens rib bones;
  • The asana also makes the spine flexible;
  • The asana is therapeutic for insomnia, high blood pressure;
  • Can cure sinusitis.

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A word of caution
  • Avoid this pose if you have any back or knee injuries. You should feel a stretch in your muscles, but stop if you feel any pain.
  • Avoid janu sirsasana asana, if you suffer from diarrhoea or asthma.
  • Do not practice the asana, if you’re suffering from any kind of lower back injury or lumbar disc herniation.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.