Janu Shirsasana(Head to knee pose )

Steps with breathing

1. Sit in dandasana, with legs stretched straight in front and hands by your side.

2. Bend the left knee and keep the left foot close to the right inner thigh and the left heel near the right perineum

3. Extend the arms forward towards the right foot and hold it with the hands. First catch the toes of the right foot, then gradually catch the heel and finally extend the arms and catch the wrist of one hand with the other.

4. Exhale, move the trunk forward by bending and widening the elbows, and rest first the forehead, then the nose, then the lips and lastly the chin beyond the right knee.

5. Stay in this position with from half a minute to a minute.

6. Inhale, gaze at the front, straighten the arms, while extending the spine raise the arms up and slowly bring them down.

7. Straighten the left leg and rest in shithala dandasana. Repeat the pose on other side.

Adjustments

1. Left foot close to the right inner thigh and the left heel near the right perineum.

2. Bend forward from the waist while lengthening the spine.

3. In the final posture, extend the lumbar trunk by making the dorsal spine concave, elbows widened and forehead touching to the knees.

Variations

1. Catch hold of big toes.

2. Interlace fingers around the extended foot.

Benefits

1. Tones the liver and the spleen and thereby aids in digestion.

2. Increases flexibility in spine and back muscles.

3. It also tones and activates the kidneys

4. Improves the function of reproductive system.

5. Person suffering from enlargement of the prostate gland will benefit by staying longer in this pose.

Contraindications

1. People suffering from knee and back problems.

2. High blood pressure.

3. Asthma and

4. Diarrhoea should strictly prohibit this asana.