Yoga Pose : Head to knee Forward Bend (Janusirsasana)

Head to knee Forward Bend or Forward flexion yoga postures such as Janusirsasana give us many benefits, for example, they exercise a deep massage on the abdominal region, give us flexibility in the spine, sedate the nervous system, prevent digestive disorders, and so on.

I invite you to read the step by step of this yoga posture and to do it consciously, without forcing your body, and being aware of your breathing.


Head to knee Forward Bend technique

  • Sit on the floor with your legs together and straight, and your toes pointing up
  • Inhaling, flex the right leg inward, and place the sole of the right foot as close as possible to the upper inner part of the left thigh, bringing the foot closer to the right groin.
  • Place your right hand in front of the bent leg, and the left hand behind your left hip. Exhale and rotate the trunk so that the navel is in the center of the left thigh.
  • Inhale and bring the right arm to the left foot, keeping the trunk turning on the thigh. Also place your left hand on the left foot, and keep both arms extended extending the torso up.
  • Exhale, and extend the trunk forward bending your elbows outward. The lower part of the belly should touch the thigh, and then your head should go towards the leg.
  • Regulate the breath, and keep the posture for the indicated time. Undo slowly while inhaling, and perform with the other leg.
  • Do it 45 seconds on each leg, executing it twice on each side.

Benefits of Head to knee Forward Bend yoga postures(Janusirsasana)

  • It calms the brain and helps relieve mild depression
  • Promotes control over thoughts
  • Stretches the spine, shoulders, hamstrings, English and back leg muscles
  • Stimulates the liver, kidneys, and spleen
  • Improves digestion
  • It helps relieve menopause symptoms
  • Relieves anxiety, fatigue, headache, and menstrual discomfort
  • Therapeutics for high blood pressure, insomnia and sinusitis
  • Its influence on the pancreas improves digestion and helps maintain the proper level of blood glucose.
  • Promotes blood supply to the lower back and sciatic nerve
  • Reduces the risk of contracting hemorrhoids and disorders such as lumbago, sciatica, and prostate

Variations of the position for accessibility

  • Use some folded blankets, or a block, and sit on the edge, until the sacrum is vertical.
  • If the arms still do not reach the extended leg, use a belt to bring them closer.
  • If the difficulty is that the leg does not have enough opening, put a block under the bent knee, so that the thigh is always in contact with some surface (the floor, a chock, a folded blanket).
  • If the extended leg cannot be left fully stretched, you can place a rolled blanket under the knee.
  • If your body cannot bend over the extended leg, hold the posture without tilt, using the belt that will help you stretch the spine evenly.

Contraindications and Precautions

  • Asthma
  • Diarrhea
  • Knee injury: do not bend the injured knee completely and rest it on a folded blanket.

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