Janu Shirashasana

Janu Shirashasana

The Head-To-Knee Forward Bend has a soothing effect on high blood pressure and insomnia. Being a forward bend it places the maximum possible pressure on your abdominal organs stimulates them to function better. It also nourishes your spine, hip, and hamstrings.

How to do the Head-To-Knee Forward Bend Pose
Begin by sitting on a mat with your legs straight in front of you. Breathe easy. Keep your back erect and raise your right leg by bending it at the knee. Now depress the knee towards the floor. To enable your knee to touch the mat you may need to apply slight pressure on your leg with your hand.

Now exhale and pull your abdomen inside. Firmly grip the toes of your left foot that is kept straight, with your fingers and simultaneously bend your head towards the shin of the left (straight) leg. As a reflex action, your knee begins to rise as your left leg starts to fold at the knee. This is a common experience when you apply downward pressure to take your nose near the shin.

Resist this upward movement of your left leg and hold it firm so that it remains flat on the mat. Beginners may use a rope or a belt and strap it to the left foot and use the belt to pull your torso down. The belt serves a dual purpose as you can also push your left foot against the belt. This pressure would help you to hold your left foot down on the mat. A few days of practice should enable you to touch your face to the shin of your left leg.

Pause and breathe easy after you are comfortably able to achieve this position where you can touch your nose or forehead to the shin of your left leg. As the flow of blood to the brain increases you might experience a tingling sensation in your head. You now feel relaxed and so you can gradually exit from this position.

How to Exit from the Head-To-Knee Forward Bend
Release the hold of your hand on your foot after relaxing the muscles of your limbs. Place your hands by your sides and use them to lift your back. As you emerge from this position avoid any sudden movement as that could make you feel slightly dizzy. Breathe normally and repeat all the above steps using your other foot.

Benefits of the Head-To-Knee Forward Bend Pose
As you rest your head on your leg, this exercise regulates the flow of blood to your brain and torso that are at the same level. This in turn helps in soothing your blood pressure when you bend down and breathe normally. With your blood pressure soothed, your mind feels calm and helps you to overcome depression and insomnia.

At the physical level this exercise puts pressure on all your abdominal organs and enables them to secrete better. Due to the forward bend it also nourishes your hips, spine, shoulders and hamstrings. The muscles of your back are also toned. A modified version of this pose when done without bending forward and keeping your spine concave helps during pregnancy if done up to second trimester under medical supervision.