The Sanskrit word “Janu” means “knees”. In this asana the head is placed on one’s knees. Therefore, it is called Janushirasana. This asana is also called Ekpad-Paschimottanasana and Ardha Paschimottanasana.

Technique:

Sit on a blanket or carpet. Stretch your legs forward. Keep the right leg spread out. Put the left-heel on the pernineum by bending it at the knee joint. Now put the toes and heel on the thigh of the right leg. Now hold the toes of the right with both hands. Exhale slowly and pull the stomach in. Exhale and stay so. Now try to put the nose or the head on the knee of the right leg. Do not be impatient. Within 2, 4 or 10 days you can put the head on the knee. This is the final position of Janushirasana.

Now slowly inhale and return to position. Straighten up the knees. Sit comfortably. Now bend the right leg and keep the left leg straight and hold the toes of the left leg with both hands and put the nose or head on the knee of the left leg. This asana should be done alternately on both sides. You can do it up to 3 times.

This asana can also be done by two other methods. In the first method bend the knee and keep the heel at the base of the thigh.Then touch the knee with the nose or head. You can also do this asana alternately up to 3 times.

In the other method, the toe or the heel is placed at the base of the thigh is caught by the hand of the same side taken behind the back as is done in Buddhapadmasana. The toe or the heel of the stretched leg is held with another hand. Then by bending forward, the nose or head is touched to the knees. While touching the nose or head to the knee, hold your breath. Hold on as long as possible. You can repeat this asana three times with each leg alternately.

Note :

Females should not do the first method of this asana which is to fix the heel on the perenium. They can try the other two methods. Pregnant women should not do this asana at all.

Benefits :

In this asana back, waist and legs are flexed. Disturbance takes place in the accumulated waste matter inside the spine and it is squeezed out. The ribs becomes more and more flexible. The veins and tendons of the back become flexible. This gives relief in cases of sciatica. The disorders of ankles, calf-muscles, knees and thighs are removed. The joints also become flexible and strong. All disorders of the semen are cured. This asana is very beneficial for patients of diabetes. Disorders of spleen, liver and intestines are cured and the digestion improves, Constipation is cured. The paunch is reduced.