Janu Sirsasana

Janu means the knee. Sirsa is the head.

Technique

1. Sit on the floor, with legs stretched straight in the front.

2. Bend the left knee and place the left heel against the inner side of the left thigh near the perineum. Try and push the left knee as far back as possible.

3. Bend forward and stretch the arms towards the right foot and hold it. First catch the toes of the right foot, then gradually catch the sole and finally catch the wrist of one hand with the other, beyond the outstretched foot.

4. Keep the right leg stretched throughout by tightening the knee

5. Exhale, move the trunk forward by bending the elbows, and rest the chin beyond the right knee.

6. Stay in this position with deep breathing from half a minute to a minute.

7. Inhale, raise the head and trunk, straighten the arm and gaze up for a few seconds, extending the spine and trying to make it concave.

8. Release the hand grip on the right foot, straighten the left leg

9. repeat the same on the other side.

Effect:

The strong stretch helps in stimulating and activating the mind. The stretch of the spine and the chest opens up the inner dormant confidence that combats depression. This asana also tones the liver and the spleen and there by aids digestion. Persons suffering from enlargement of prostate gland will benefit by staying longer in this pose.