How to make Janu Shirshasana

Janu Shirshasana

“Janu” means the knee and “Sirsa” means the head. In this Asana the head is touching the

knees. Hence the name.

TECHNIQUE:

1. Sit down with your legs stretched in forwards.

2. Fold the left leg at knee and press the perennial space (The area between the anus and the testis) with your left heel.

3. Keep the right leg stretched at full length. Keep it quiet straight.

4. Catch hold of the right foot with index and middle finger of both hands.

5. Draw the belly inward.

6. Slowly bend down. The forehead should touch the right knee.

7. The elbows should touch the floor.

Breathing:

Breathing should be normal in the final position. Should not hold the breath. After

relaxing this asana two times deep breathing can be taken.

Timings:

This asana can be done for 10 to 20 seconds according to the practitioner’s capacity and

their hand’s strength. Do this asana 2 or 3 times on each side.

Benefits:

1. It is often for women to tone up the muscles of the uterus, the fallopian tubes and

to improve the functions of the ovaries.

2. This asana increases the digestive fire and helps digestion. It stimulates the solar

plexus, Surya chakra and helps to maintain Brahmancharya. All urinary troubles

will be cured will be cured. It is very useful for the intestinal colic and removes all

nostril blockages. Laziness and weakness will also vanish.