Janu Sirsasana

Position : Dandasana

Practice :

• Bend the left leg along the ground, place the heel against the perineum and the sole touching the inner side of the left thigh.
• Keep the palms by the side of the buttocks keeping the spine erect.
• While inhaling, raise the arms above the head region.
• While exhaling, slowly bend forward from the root of waist region, grasp the right foot. If possible hook the big toe of the right foot with the index fingers. Press both the thumbs on the big toe.
• In the final position try to touch the forehead to the knee.
• Keep the back relaxed and do not strain.
• Maintain the position as long as is comfortable with normal breathing.
• While inhaling, return to the starting position. Relax for few seconds.
• Repeat the same practice with the right leg bent and the left leg straight.

Benefits :

•  It tones and massages the entire abdominal and pelvic region.
• Recommended this asana for the management of prolapse, menstrual disorders, diabetes, bronchitis and kidney problems.
• Gives flexibility to the backbone and hip joints.
• Improves digestion, removes constipation and energizes the whole body.

Contra-indications :

• People with sciatica, slipped disc, heart problems, back problems and back problem and spondylosis.

Note :

• The knee of the bent leg should be on the floor.
• In the final position do not bend the straight leg.
• While bending forward, try to touch the forehead to the knee as much as possible, do not strain.
• Keep the back muscles relaxed.