Janushirasana

(Knee Touching Forehead Posture)

Janu is a Sanskrit word-meaning knee. When knee is touched by forehead posture formed is called Janushirshasana. Janushirshasana belongs to the series of sitting asanas. With practice of this asana organs affected are knees, legs, abdomen, chest, shoulders and brain.

Janushirasana (Knee Touching Forehead Posture)

Method

1. Sit down on mat with legs stretched out in front. Keep spine erect and place your hands on knees.
2. Bend left leg and place the sole of left foot against right thigh.
3. Inhale deeply and raise both hands up in a straight line.
4. Exhale slowly, bend forward and hold toes of right foot with hands.
5. Inhale deeply, touch the forehead to knee and exhale slowly. Along with pulling abdomen and navel inwards, apply the moolbandha.
6. Stay in this posture for as long as you comfortably can.
7. Release the moolbandh and come back to the original sitting posture. Repeat with the other leg.

Duration

After stretching out legs, inhale slowly and deeply while raising hands up. While holding toes exhale slowly. Stay for a while in this position. Then inhale deeply and touch the forehead to knee. Exhale slowly. Practice of this asana with both legs constitutes one round. Three to four rounds should be practiced daily. Initially for half a minute and slowly practice can be extended up to three minutes. Breathing should be slow and deep.

Precaution

Person with spinal problems should not practice this asana.

Effect on Health

This asana resembles Paschimotasana, hence everything which is applicable to it will be duplicated here.