Janusirsasana quite literally means head to knee pose. In Sanskrit ‘janu’ means knee, sirsha means head and asana pose or posture.
Janusirsasana is a forward bending posture that strengthens and stretches the shoulders, spine, groins and hamstrings while simultaneously stimulating the livers and kidneys. It is beneficial for people suffering from high bloods pressure, insomnia and sinusitis and also helps relieve menopausal symptoms, menstrual discomfort, stress & anxiety.
How to do Janusirsasana?
Sit with the legs out stretched with the feet together.
Bend the left leg and place the heel of the foot at the perineum and allow the sole of the foot to rest against right inner thigh.
Keep your spine stretched and back muscles relaxed. Slowly bend forward sliding your hands down your right leg and try to hold your right foot. If possible hold your right foot with both your hands.
Try to touch your forehead on the right knee.
This is the final position. Stay in this posture for as long as is comfortable.
Slowly sit up and straighten the left leg.
Return to the starting posture and rest the hands on the knees.
Change sides and repeat with the right leg bent and left leg straight.
Practice up to 5 times each side.
People suffering from back problems, slip-disc, sciatica, hernia should not practice this asana.