Janu Shirshasana (Head-to-Knee Forward Bend)

Procedure for Janu Shirshasana (Head-to-Knee Forward Bend):

• Sit on the ground.

• Place the left heel pressing hard near the left groin.

• Keep the right leg stretched and straight.

• Hold the right fool with the hands.

• Exhale and draw the stomach in.

• Lower the head slowly as shown in the figure.

• Place the forehead and the chin on the knee.

• Remain in this position for five to ten seconds.

• Increase the time gradually.

• This asana can be practiced with the left let stretched.

• With constant practice, this can be performed for half an hour.

• Repeat this asana five to six times every day.

• This asana should be performed after the bowels are emptied.

• One who practices this asana can practice Paschimottanasana comfortably.

Advantages of Janu Shirshasana (Head-to-Knee Forward Bend):

• This asana kindles gastric fire and helps to improves digestion

• This asana helps in observing celibacy

• Stimulates the liver and kidneys

• Calms the brain and helps relieve mild depression

• Stretches the spine, shoulders, hamstrings, and groins

• This asana cur’s kidney trouble

• It cures colic pain

• Relieves anxiety, fatigue, headache, menstrual discomfort, helps relieve the symptoms of menopause

• It awakens the Kundalini which keeps the body free form sluggishness and weakness

• This asana has the same advantages as Paschimottanasana

Therapeutic Applications:

• High blood pressure

• Insomnia

• Sinusitis

• Menstrual disorders

• Bronchitis

• Sluggish Liver

• Colitis

• Kidney issues

• Mild back, shoulder, and neck tension

• Indigestion

• Sciatica

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Paschimottanasana (Posterior Stretching Pose, Forward Bend)

Procedure for Paschimottanasana (Posterior Stretching Pose, Forward Bend):

• Sit with the legs straight. The hands rest on the thighs.

• Inhaling keep the arms straight and lift them above the head.

• Exhaling, keep the rear straight, bend forward from the hips as so much as attainable and hold the toes. Knees stay straight. Try and bring the head forward to the touch the knees.  Breathing unremarkably hold this position.

• Inhaling bring the body upright keeping the arms straight.

• Exhaling place the hands on the thighs.

Advantages of Paschimottanasana (Posterior Stretching Pose, Forward Bend):

• It stretches the muscles of the rear aspect of the body from head to the ankles. 

• It contracts the muscles of the anterior a part of the body. 

• Improves the flexibleness of the body part region, the hips and thigh (back aspect of thighs and calves).

• Improves the blood circulation within the back region and tones the spinal nerves.

• Removes the fat from the hips, the abdomen and thigh region.

• Massages and tones the abdominal and pelvis region as well as all organs like the liver, pancreas, kidneys, adrenals, spleen and intestines.

• Improves alignment of the backbone.

• This creates pressure on the thorax and abdomen, improving the method of respiration and therefore the functions of the intra-abdominal glands, particularly the secretions.

• Helps to remove disorders of the uro-genital system.

• The nadi’s are refined.

• Helps to activate the kundalini shakti.

• Soothing for the mind, removing anxiety, anger and irritability.

Therapeutic Applications:

• Diabetes

• Menstrual disorders

• Bronchitis

• Sluggish Liver

• Colitis

• Kidney issues

• Asthma

• Mild back, shoulder, and neck tension

• Indigestion

• Sciatica

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Veerasana (Hero Pose)

“Veera” means a hero, a warrior. The practice of this asana increases appetite. Those who perform this asana develop the spirit of adventure, enthusiasm and bravery in them.

Procedure for Veerasana (Hero Pose)

• Sit on the floor. Keep the body erect and eyes straight.

• Bend either of the legs at the knee and place the heel below the anus.

• Bend the other leg at the knee and place it on the thigh of the former leg.

• Extend the arms forward in line with the shoulders and put then on the head.

• Keep the loins, the neck and the head in a vertical straight line.

• Breathe slowly and normally.

• Hold this position for eight seconds and then assume the posture as in the original position.

• Then bend the other leg and perform this asana again.

• The performance of this asana should be repeated six times in a day.

Advantages of Veerasana (Hero Pose)

• Stretches the hips, thighs, knees, ankles and feet

• Improves circulation and relieves tired legs

• Strengthens foot arches, relieving flat feet

• Improves digestion and relieves gas

• Helps relieve the symptoms of menopause

• Improves posture

• Reduces swelling of the legs during pregnancy (through second trimester)

Therapeutics

• GIT disorders

• Asthma

• High Blood Pressure

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions