ASANA GUIDE

HEAD TO KNEE POSE — JANUSHIRSHASANA

Head to knee pose

Any pose named head to knee pose (“janu” means knee and “shirsha” means head) is liable to be quite intense! Still, classically this pose is considered a restorative pose. This pose opens up the hips and hamstrings, as well as opening the lower back and stretching the torso. This is a strong pose for transmutation of lower energies, drawing energy up the spine into the higher chakras. The energetic effects of this pose are so strong that reducing fear, greed, and paranoia are listed among the benefits.

Sanskrit

Janushirshasana
जानु शीर्षासन

PRONUNCIATION

Janushirshasana
जानु शीर्षासन

TRANSLATION

Head (Shirs) to Knee (Janu)
Pose (Asana)

POSE TYPE

Seated pose

POSE CATEGORY

Seated pose

ORIGIN

Tirumalai Krishnamacharya
Dhirendra Brahmachari

PERFORMANCE

Starting

Sit with the left leg stretched out in front of the body, the left foot is flexed so that the toes point toward the body. The right leg is bent and positioned at an angle on the ground. The knee is pointing outward, and the sole is touching the inner side of the left thigh, with the heal close to the perineum.

Entering

Straighten the back, lengthen the spine, and lift the chest. While the torso remains directed towards the stretched out leg, bending forward from the hips towards the left leg. With both hands catch hold of the left foot from the outer sides. Alternatively catch hold of your right wrist just in front of the left foot. Finally striving to place the forehead in front of the knee onto the left shin.

Final

Not Applicable

Variation

Begin in the same starting position with the leg placement, straighten the back, lengthen the spine, and lift the chest. Twist and open the torso towards the right side, bending forward towards the left leg, while maintaining the sideways twisting of the upper body to the right side. Finally, catch hold of the sole of the left foot, from outside with the left hand, and from the top with the right hand. Make sure that the twist of the torso to the right is maintained, while directing the face towards the left knee. Lengthen the spine, striving to place the forehead in front of the knee onto the left shin.

Releasing

Activate the core muscles, inhale, and slowly release the pose by straightening the spine.

EFFECTS

Physiological

Stretches the spine, shoulders, hamstrings, and groins.
Stimulates the liver, spleen and kidneys.

Energetic

Activates the Root Chakra. [CHECK LINK]
The posture is very energizing. It unifies Prana and Apana Vayu and can lead to the awakening of Kundalini energy.
Sublimates gross sexual energies.