Exercise-96: Utthita janu sirshasana (The standing head between the knee pose)

  • Stand erect with your feet 2 to 3 feet apart.
  • Extend the arms straight in front of the chest.
  • Bend forward and clasp the hands behind the lower legs.
  • Bring the head as far as possible into the space between the knees while keeping the legs straight.



 

Breathing-

  • Inhale deeply and exhale fully before bending.
  • Retain the breath outside while bending.
  • Inhale after returning to the erect position.

Sequence
As a counter pose to backward bending poses.
Limitations-
Not to be practiced by sufferers of sciatica, sacral infections, chronic arthritis or slipped disc.

Benefits-

  • This asana stimulates the pancreas and relaxes the hip joints and hamstring muscles.
  • It massages the spinal nerves and brings a rich supply of blood to the brain curbing tiredness, yawning and lethargy.

Utthita janu sirshasana (variation)

Utthita janu sirshasana (variation

  • Stand erect with your feet 2 to 3 feet apart.
  • Bend the legs slightly at the knees.
  • Repeat the forward bending movement as described for utthita janu sirshasana.
  • Wrap the arms around the back of the legs so that they are horizontal, the elbows pointing sideways.
  • Keeping the legs bent, try to bring the hands forward between the legs and clasp them behind the back of the head.
  • Consciously relax the back muscles.
  • Then slowly and gently try to straighten the legs, keeping the hands behind the head.
  • Do not strain.
  • Hold the final pose for a short time and then release by bending the legs.
  • Repeat as desired.



Breathing-

  • Breathe out as you straighten the legs.
  • Hold the breath or try to breathe normally in the final pose, depending on how long you remain in it.
  • Breathe in as you bend the legs and release the final pose by bending the legs.

This more intense form of utthita janu sirshasana is sometimes known as utthan asana.

 

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Forward Bending Asanas Benefits

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