Showing posts with label Yogasana. Show all posts
Showing posts with label Yogasana. Show all posts

Yoga Asanas For Stress Relief - Janu Sirsasana - Head On the Knee Pose




    The Sanskrit word for "knee" is janu, while the word for "head" is sirsa

    This head-on-knee stance has a dynamic effect on the body and provides several advantages. 

    It stretches the front of the spine and relieves stiffness in leg muscles and hip joints. 

    All of the joints in the arms, from the shoulders to the knuckles, become more flexible.




    BENEFITS:





    • Relieves the heart's and mind's impacts of stress

    • Helps to keep blood pressure in check.

    • Corrects spine curvature and rounded shoulders over time.

    • Relieves stiffness in the joints of the shoulder, hip, elbow, wrist, and fingers

    • Tone the organs of the abdomen

    • Helps to relieve leg stiffness while also strengthening leg muscles.




    PRECAUTIONS:


    • Always expand out the knee of the extended leg entirely, stretching it uniformly on all sides, to preserve your hamstring muscles. 
    • Allowing the thigh of the same leg to rise off the floor is not recommended.



    INSTRUCTIONS:


    1. Take a seat in Dandasana





    • Move your right knee to the right by bending it. 
    • Pull your right foot towards your perineum until the big toe of your right thigh meets the inside of your left thigh. 
    • Make sure your bent knee is firmly placed on the floor. 
    • Push your bent knee back until the angle between your legs is more than 90 degrees. 
    • Maintain a straight left leg. 
    • It should sit exactly in the middle of the left calf.


    2. Extend your left foot until the sole feels expanded, but maintain your toes pointing straight up. 


    • Extend your right knee away from your body even further. 
    • Then, with your palms facing each other, raise your arms straight over your head. From your hips, stretch your torso up. 
    • Continue the stretch through your arms and shoulders.


    3. Exhale and bend forward from the hips while maintaining your lower back flat. 



    • To relax the spinal muscles, press your torso down towards your waist for a more efficient stretch. 
    • Hold your toes and stretch your arms towards your left foot.



    SPECIAL INSTRUCTIONS FOR BEGINNERS: 





    • Stretch as far down your leg as you can while hanging on to your knee, shin, or ankle if you can't reach your toes. 
    • You will gradually learn to stretch each region of your body independently, including your buttocks, back, ribs, spine, armpits, elbows, and arms, with practice. 
    • Maintain contact with the floor with your left thigh, knee, and calf. Always apply pressure to your thigh, not your calf.



    4. Increase the stretch now. 


    • Take a deep breath out and stretch your arms beyond your left foot. 
    • With your left hand, grasp your right wrist. 
    • Adjust your posture by stretching your spine and lowering your right knee to the floor. 
    • Lift your chest and keep your arms straight. 
    • Hold this posture for 15 seconds while evenly breathing.



    5. Take a deep breath out and extend your chest towards your toes. 


    • Bring your left knee, or as near to it as possible, to your brow. For 30–60 seconds, hold the posture.




    HEALING AND REPAIRING YOURSELF:





    Visualize the contour of your back in the ultimate stance. 


    • Only a little portion of the spine at the level of the shoulders is extended if it is rounded, as seen above. 
    • Extend your arms out from your shoulder blades and lengthen and flatten your lower spine.



    JANU SIRSASANA - ADVANCED VERSION OF THE POSE WITH A 360° VIEW:





    Your sternum and abdomen should rest on the left thigh as though the leg and torso were one. 


    • One side of your back and torso may extend more than the other - generally the same side as your outstretched leg. 
    • Keep this in mind and strive to balance the stretch on both sides. 
    • Keep your elbows outstretched, expanding them to create chest expansion.



    Kiran Atma


    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.




    References And Further Reading:


    • Singh, C., Reddy, T.O. and Singh, V., 2013. Benefit of Yoga Poses for Women during Pregnancy.
    • Sena, I. Gusti Made Widya. "Janu Sirsasana: Konsep dan Manfaatnya Bagi Kesehatan Diri." Jurnal Yoga dan Kesehatan 2, no. 1 (2020): 1-11.
    • Yonglitthipagon, P., Muansiangsai, S., Wongkhumngern, W., Donpunha, W., Chanavirut, R., Siritaratiwat, W., Mato, L., Eungpinichpong, W. and Janyacharoen, T., 2017. Effect of yoga on the menstrual pain, physical fitness, and quality of life of young women with primary dysmenorrhea. Journal of bodywork and movement therapies21(4), pp.840-846.
    • Padmanabhan, K., Sudhakar, S., Aravind, S., Kumar, C.P. and Monika, S., 2018. Efficacy of Yoga Asana and Gym Ball Exercises in the management of primary dysmenorrhea: A single-blind, two group, pretest-posttest, randomized controlled trial. CHRISMED Journal of Health and Research5(2), p.118.
    • Galantino, M.L., Greene, L., Archetto, B., Baumgartner, M., Hassall, P., Murphy, J.K., Umstetter, J. and Desai, K., 2012. A qualitative exploration of the impact of yoga on breast cancer survivors with aromatase inhibitor-associated arthralgias. Explore8(1), pp.40-47.
    • Feuerstein, G., Refining Your Forward Bends With The TFL.
    • Riera, A. and Torres, C., 2015. Yoga for Those with Multiple Sclerosis: Exercises to Improve Balance and Manage Symptoms of Pain and Fatigue. Meteor Content Providers.
    • Farhi, D., 2000. Yoga mind, body & spirit: A return to wholeness. Macmillan.
    • Hainsworth, K.R., Salamon, K.S., Khan, K.A., Mascarenhas, B., Davies, W.H. and Weisman, S.J., 2014. A pilot study of yoga for chronic headaches in youth: Promise amidst challenges. Pain Management Nursing15(2), pp.490-498.
    • Iyengar, G.S., 2003. About menstruation. Opintomoniste, tekijän hallussa.
    • Broad, W.J., 2012. The science of yoga: The risks and the rewards. Simon and Schuster.



    FREQUENTLY ASKED QUESTIONS:



    What is the meaning of janu sirsasana?


    Janu Sirsasana (Head-to-Knee Pose) is a forward fold, twist, and side body stretch all rolled into one. It may help you relax while also stretching your body. Lengthen your spine and bend from your hip crease instead of rounding your back. Close your eyes and generate a feeling of inner tranquility as you fold forward.

    When a desire to go as deep as possible into an asana, or stance, pushes you over your boundaries, illusions of grandeur might arise. Asmita, or ego, is present in both incapacity and humility. 

    Approach every position with humility and mindfulness to maintain your ego in alignment with reality. Keep your focus on the current moment rather than striving to go too quickly. Without getting too caught up in reaching a goal, try to sense what you're experiencing in your body.

    The more you practice Janu Sirsasana, the more you'll discover that the purpose of this position is to slow down, concentrate on your breath, and relax your mind, not to touch your toes.

    What are some of the advantages of Janu Sirsasana?


    The hamstrings, hips, and groin muscles are stretched in Head-to-Knee Pose. This nice stretch for tight hamstrings is generally beneficial to runners and people who participate in sports that involve running. It's also a restorative position that's said to help you relax and unwind.

    Who should avoid doing Janu Sirsasana?


    If you have significant low back discomfort, you should avoid this position. One can see that one side of the hip is more flexible than the other in this stance.

    What is Janu Sirsasana?


    Janu sirsasana is a sequence of sitting forward bends that are asymmetrical. Janu means "knee," sirsa means "head," and asana means "position" in Sanskrit. 

    The goal of the position is to bring the head closer to the knee by folding the body. The head will really travel past the knee and to the shin in the full expression of the posture, once the hamstrings and back of the body are wide enough.

    Janu sirsasana has three primary versions, each with somewhat different alignment of the bent leg with reference to the torso. The fundamental series of Ashtanga yoga incorporates all three versions. Head-to-knee posture is the Western term for janu sirsasana.




    Hinduism - What Is Virasana?

     


    One of the sitting poses (asana) listed in comments to the Yoga Sutras; it is also one of the sitting postures in Hindu iconography in which deities are shown.


    In this posture, one foot rests on the ground, beneath the opposite thigh, while the other foot rests on top of the opposite knee, as stated in the Yoga Sutras comments.

    This pose is defined differently in current yoga texts, as a sitting posture with the legs folded back outside the body and the feet pushed against the thighs and buttocks.


    ~Kiran Atma


    You may also want to read more about Hinduism here.

    Be sure to check out my writings on religion here.


    211 Illustrated Yoga Asanas And Postures (Names In English!)




    1. Accomplished: Siddhāsana 

    2. Airplane: Digāsana / Vīrabhadrāsana 

    3. Alligator: Godhāpīṭham

    4. All - limb: Sarvāṅgāsana (Sālamba-Sarvāṅgāsana)

    5. Arm - pressure: Bhuja-Pīḍāsana

    6. Auspicious: Svastikāsana

    7. Back - stretched out: Paścimottānāsana / Paścimatānāsana

    8. Ball: Piṇḍāsana (in Sarvāṅgasana)

    9. Beam/gate: Parighāsana

    10. Bed/couch: Paryaṅkāsana

    11. Bending: Ākuñcanāsana

    12. Big toe: Pādāṅguṣṭhāsana

    13. Big toe - bow: Pādāṅguṣṭha - Dhanurāsana

    14. Bird that lives on raindrops: Kapiñjalāsana

    15. Boat - full: Paripūrṇa-Nāvāsana

    16. Boat - half: Ardha-Nāvāsana

    17. Both - big toe: Ubhaya-Pādāṅguṣṭhāsana

    18. Bound - angle: Baddha-Koṇāsana

    19. Bound - angle - head: Baddha-Koṇa-Śīrṣāsana

    20. Bound - hand - head: Baddha-Hasta-Śīrṣāsana

    21. Bound - lotus: Baddha-Padmāsana

    22. Bow: Dhanurāsana

    23. Bow, standing: Naṭarājāsana

    24. Bow, towards ear: Ākarṇa-Dhanurāsana

    25. Bridge: Setu-Bandhāsana

    26. Bridge (one leg) in shoulderstand: Ekapāda-Setu-Bandha Sarvangasana

    27. Bridge in shoulderstand: Setubandha-Sarvāṅgāsana

    28. Buddha: Buddhāsana

    29. Butterfly: Baddha-Koṇāsana

    30. Cakra: Cakrāsana

    31. Camel: Uṣṭrāsana

    32. Cat: Cakravākāsana

    33. Child: Bālāsana

    34. Circle: Maṇḍalāsana

    35. Cobra: Bhujaṅgāsana

    36. Comfortable: Sukhāsana

    37. Corpse: Śavāsana

    38. Cow - face: Go-Mukhāsana

    39. Cowherd: Gorakṣāsana

    40. Crane: Bakāsana

    41. Crane - side: Pārśva-Bakāsana

    42. Crocodile: Nakrāsana (see also Makarāsana)

    43. Cross - legged: Sukhāsana

    44. Crow (Kākāsana): see Bakāsana (crane)

    45. Dancer: Naṭarājāsana

    46. Dangling: Lolāsana

    47. Dangling: Tolāsana

    48. Dead: Śavāsana

    49. Direction: Digāsana / Vīrabhadrāsana  

    50. Dog, downward facing: Adho-Mukha-Śvānāsana

    51. Dog, upward facing: Ūrdhva-Mukha-Śvānāsana

    52. Downward - air: Apānāsana

    53. Downward - facing - fish: Adho-Mukha-Matsyāsana 

    54. Downward - facing - tree: Adho-Mukha-Vṛkṣāsana 

    55. Eagle: Garuḍāsana 

    56. Ear - pressure: Karṇapīḍāsana 

    57. Easy: Sukhāsana 

    58. Endless/Viṣṇu: Anantāsana 

    59. Equal - angle: Samakoṇāsana 

    60. Equal - standing: Samasthiti 

    61. Extended - hand - big toe: Utthita-Hasta-Pādāṅguṣṭhāsana 

    62. Extended - side - angle: Utthita-Pārśvakoṇāsana 

    63. Feather - peacock: Piñca-Mayūrāsana 

    64. Firefly: Tittibhāsana 

    65. Fish: Matsyāsana 

    66. Fish, downward - facing: Adho-Mukha-Matsyāsana 

    67. Fish - lord, complete: Paripūrṇa-Matsyendrāsana 

    68. Fish - lord, half: Ardha-Matsyendrāsana 

    69. Foot - hand: Pāda-Hastāsana (Hastapādāsana) 

    70. Formidable: Bhairavāsana 
    71. Forward bend: Uttānāsana 


    72. Forward bend, standing: Pāda-Hastāsana
    73. Frog: Bhekāsana
    74. Front, stretched out: Pūrvottānāsana (Pūrvatānāsana) 

    75. Full - boat: Paripūrṇa-Nāvāsana 

    76. Garland/necklace: Mālāsana 

    77. Gate/beam: Parighāsana 

    78. Half - boat: Ardha-Nāvāsana 

    79. Half - bound - lotus, standing: Ardha-Baddha-Padmottānāsana 

    80. Half - bound - lotus, sitting:Ardha-Baddha-Padma-Paścimottānāsana 

    81. Half - fish - lord: Ardha-Matsyendrāsana 

    82. Half - locust: Ardha-Śalabhāsana 

    83. Half - moon: Ardha-Candrāsana 

    84. Handstand: Adho-Mukha-Vṛkṣāsana 

    85. Head - foot: Śīrṣa-Pādāsana 

    86. Headstand, bound hands: Baddha-Hasta-Śīrṣāsana 

    87. Headstand, freed hands: Mukta-Hasta-Śīrṣāsana 

    88. Headstand, one leg: Ekapāda-Śīrṣāsana 

    89. Headstand, revolved - one leg:Parivṛttaikapāda-Śīrṣāsana 

    90. Headstand, side: Pārśva-Śīrṣāsana 

    91. Headstand, side one leg: Pārśvaikapāda-Śīrṣāsana 

    92. Headstand, two legs: Dvipāda-Śīrṣāsana 

    93. Headstand, supported: Sālamba-Śīrṣāsana 

    94. Hero: Vīrāsana 

    95. Heron: Krauñcāsana 

    96. Himalayan goose: Kāraṇḍavāsana 

    97. Horse: Vātāyanāsana 

    98. Inverted-doing: Viparīta-Karaṇī 

    99. Inverted - locust: Viparīta-Śalabhāsana 

    100. King - pigeon: Rāja-Kapotāsana 

    101. Knee - head: Jānu-Śīrṣāsana 

    102. Knot: Kandāsana 

    103. Light (weight) - thunderbolt: Laghu-Vajrāsana 

    104. Lion: Siṃhāsana 

    105. Lizard (iguana): Godhāpīṭham 

    106. Locust: Śalabhāsana 

    107. Lotus - peacock: Padma-Mayūrāsana 

    108. Lotus, full: Padmāsana 

    109. Mighty: Utkaṭāsana 

    110. Moon, half: Ardha-Candrāsana 

    111. Mountain: Tāḍāsana 

    112. Mountain: seated: Parvatāsana 

    113. Mudra, great: Mahāmudrā 

    114. Mudra, six - faced: Ṣanmukhī-Mudrā 

    115. Mudra, yoga: Yoga-Mudrā 

    116. Noose: Pāśāsana 

    117. One - leg - (name of sage): Ekapāda-Gālavāsana 

    118. One - leg - (name of sage): Ekapāda-Kauṇḍinyāsana 

    119. One - leg - crane: Ekapāda-Bakāsana 

    120. One - leg - inverted - staff: Ekapāda-Viparīta-Daṇḍāsana 

    121. One - leg - king - pigeon: Ekapāda-Rāja-Kapotāsana 

    122. One - leg - upward - bow: Ekapāda-Ūrdhva-Dhanurāsana 

    123. One - hand - arm: Ekahasta-Bhujāsana 

    124. Partridge: Cakorāsana 

    125. Peacock: Mayūrāsana 

    126. Peacock, extended - lotus: Uttāna-Padma-Mayūrāsana 

    127. Peacock, lotus: Padma-Mayūrāsana 

    128. Peacock - feather: Pīñca-Mayūrāsana 

    129. Pigeon: Kapotāsana 

    130. Plank (top of push-up): Same as Caturaṅga-Daṇḍāsana but arms are straight 

    131. Plow: Halāsana 

    132. Plow, sideways: Pārśva-Halāsana 
    133. Relaxing: Śayanāsana 

    134. Revolved - back - stretched out: Parivṛtta-Paścimottānāsana 

    135. Revolved - half - moonParivṛtta-Ardha-Candrāsana 

    136. Revolved - knee - head: Parivṛtta-Jānu-Śīrṣāsana 

    137. Revolved - side - angle: Parivṛtta-Pārśvakoṇāsana 

    138. Revolved - triangle: Parivṛtta-Trikoṇāsana 

    139. Rooster: Kukkuṭāsana 

    140. Rooster: upward: Ūrdhva-Kukkuṭāsana 

    141. Root - lock: Mūlabandhāsana 

    142. Ruddy goose: Cakravākāsana 

    143. Scale/balance: Tolāsana 

    144. Scorpion: Vṛścikāsana 

    145. Seated - angle: Upaviṣṭa-Koṇāsana 

    146. Serpent/snake: Bhujaṅgāsana 

    147. Shoulderstand: Sālamba-Sarvāṅgāsana 

    148. Shoulderstand, one leg: Ekapāda-Sarvāṅgāsana 

    149. Shoulderstand, sideways: Pārśva-Sarvāṅgāsana 

    150. Shoulderstand, sideways - one - legPārśvaikapāda-Sarvāṅgāsana 

    151. Shoulderstand, without support: Nirālamba-Sarvāṅgāsana 

    152. Side - ball: Pārśva-Piṇḍāsana (in Sarvāṅgāsana) 

    153. Side - bow: Pārśva-Dhanurāsana 

    154. Side - rooster: Pārśva-Kukkuṭāsana 

    155. Side - seated - angle: Pārśva-Upaviṣṭa-Koṇāsana 

    156. Side - stretched out: Pārśvottānāsana 

    157. Side - upward - lotus: Pārśva-Ūrdhva-Padmāsana 

    158. Side of face - formidable: Gaṇḍa-Bheruṇḍāsana 

    159. Six - faced seal: Ṣanmukhī-Mudrā 

    160. Split, front: Hanumānāsana 

    161. Split, side: Samakoṇāsana 

    162. Split, standing: Ūrdhva-Prasārita-Ekapādāsana / Trivikramāsana 

    163. Split, supine: Supta-Trivikramāsana 

    164. Spread - leg - stretched outPrasārita-Pādottānāsana 

    165. Squat: Mālāsana 

    166. Staff: Daṇḍāsana 

    167. Staff, four - limb: Caturaṅga-Daṇḍāsana 

    168. Staff, supine: Supta-Daṇḍāsana 
    169. Staff, upward: Ūrdhva-Daṇḍāsana  


    170. Stomach - revolving: Jaṭhara-Parivartanāsana  


    171. Stretched out - leg: Uttānapādāsana 

       


    172. Sun salutation: Sūrya-Namaskāra 


    173. Supine - angle: Supta-Koṇāsana 
    174. Supine - bound - angle: Supta-Baddha-Koṇāsana 

    175. Supine - big toe: Supta-Pādāṅguṣṭhāsana 

    176. Supine - frog: Supta-Bhekāsana 

    177. Supine - hero: Supta-Vīrāsana 

    178. Supine - staff: Supta-Daṇḍāsana 

    179. Supine - three - stride: Supta-Trivikramāsana 

    180. Supine - tortoise: Supta-Kūrmāsana 

    181. Supine - upwards - foot - thunderboltSupta-Ūrdhva-Pāda-Vajrāsana 

    182. Supported headstand: Sālamba-Śīrṣāsana 

    183. Supported shoulderstand: Sālamba-Sarvāṅgāsana 

    184. Swan: Haṃsāsana 

    185. Table: Catuṣ-Pāda-Pīṭham / Pūrvottānāsana 

    186. Oblique - face - one - leg - back - stretched out: Tiryaṅ-Mukhaikapāda-Paścimottānāsana 

    187. Three - stride: Trivikramāsana  

    188. Thunderbolt: Vajrāsana 

    189. Thunderbolt, supine: Supta-Vajrāsana 

    190. Tortoise: Kūrmāsana 

    191. Tree: Vṛkṣāsana 

    192. Tree, downward - facing: Adho-Mukha-Vṛkṣāsana 

    193. Triangle, extended: Utthita-Trikoṇāsana 

    194. Triangle, revolved: Parivṛtta-Trikoṇāsana 

    195. Two - leg: Dvipāda-Pīṭham 

    196. Two - leg - (name of sage): Dvipāda-Kauṇḍinyāsana 

    197. Two - leg - inverted - staff: Dvipāda-Viparīta-Daṇḍāsana 

    198. Two - hand - arm: Dvihasta-Bhujāsana 

    199. Upside down - face - stretched outTiryaṅ-Mukhottānāsana 

    200. Upward - bow: Ūrdhva-Dhanurāsana 

    201. Upward - facing - back - stretched out: Ūrdhva-Mukha-Paścimottānāsana 

    202. Upward - facing - dog: Ūrdhva-Mukha-Śvānāsana 

    203. Upward - lotus: Ūrdhva-Padmāsana 





    204. Upwards - spread - one - leg: Ūrdhva-Prasārita-Ekapādāsana 



    205. Warrior: Vīrabhadrāsana 

    206. Wheel: Cakrāsana 

    207. Wheel - lock: Cakra-Bandhāsana 

    208. Womb - ball: Garbha-Piṇḍāsana 

    209. Yoga - seal: Yoga-Mudrā 

    210. Yoga - sleep: Yoga-Nidrāsana 

    211. Yoga - staff: Yoga-Daṇḍāsana