HOW TO CARRY OUT JANU SIRSASANA OR THE HEAD TO KNEE POSE
Firstly in Sanskrit, janu means “knee” and sirsa means “head”, for this the literal translation of this asana is the “head to knee pose”; at times is also called Parivrtta Janu Sirsasana, “the rotated position of the head toward the knee”.
Janu Sirsasana is one of the basic positions of the famous hatha yoga mahamudra (the Great aptitude, a very important practice and efficient way to awaken the energy of kundalini). And in fact if practiced daily and for long periods, it can generate the awakening of kundalini that will bring a deep spiritual transformation in the practitioner. It is also one of the basic positions of the traditional hatha yoga.
HOW TO CARRY OUT JANU SIRSASANA OR THE HEAD TO KNEE POSE
We will now see how to carry it out correctly. This is a polar asana and therefore must be done on both sides
• Sit on the ground with your legs extended forward (as in Dandasana, the staff pose). Bend the right knee and place your right heel to touch the area of the groin, keeping the left leg lying on the ground. Try to place your right knee on the ground. The sole of the right foot must touch the inside of the left thigh.
• Relax as much as possible and by keeping your back straight, rotate your chest toward the right until the shoulder blades will be in line with the left leg. Slowly try to lower your chest toward the left leg, trying to grasp the sole of the left foot with your hands (if you don’t manage rest your hands on the ankle or the calf).
• Place your head on the left knee if you can (or anyway trying to arrive with the head as close as possible to the knee).
• This is the final position. Keep this position until you can. Then repeat the same position from the right side, trying to keep it for the same time.
• If you can not rotate the torso, an important variant is that with the torso facing the leg, without rotation precisely, but always holding the foot or stopping where you arrive without curving too much your back.
ATTENTION
This position, janu sirsasana is not indicated if by bending the leg you feel pain in the knee or in any case for all those who have problems with their knees. The benefits instead are many mainly at the level of the intestine, internal organs etc and reduces tiredness and laziness.
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