Janu in literal sense means Knee, and Sirsa means the head. As the name suggests this asana is a forward bend. Janu Sirsasana is a spinal twist suitable for all levels of aspirants. This asana is therapeutic for high blood pressure, insomnia, and sinusitis.
 Asana Technique
One must compose oneself for this asana by sitting on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you.
With Inhalation, bend your right knee, and draw the heel back toward your perineum.
Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg you can support your right knee with blanket, if required.
Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip.
Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh.
Line up your navel with the middle of the left thigh.
You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones. Or when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole.
Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel.
Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot.
With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum.
Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso.
Bend your elbows out to the sides and lift them away from the floor while descending.
Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last.
Stay in the pose anywhere from 1 to 3 minutes.
Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.
Aids: If you can`t comfortably reach the extended-leg foot, use a strap. Loop it around the sole of the foot and hold it with your arms fully extended. Be sure not to pull yourself forward when using the strap; walk your hands lightly along the strap while you keep your arms and the front of your torso lengthened.
Benefits of Janu Sirsana
This asana calms the brain and helps relieve mild depression.
The posture stretches the spine, shoulders, hamstrings, and groins.
The functioning the liver and kidneys.
Improves digestion.
Helps relieve the symptoms of menopause.
Relieves anxiety, fatigue, headache, and menstrual discomfort.
Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.
Precautions
The caution must be taken during Knee injury. Don`t flex the injured knee completely and support it on a folded blanket. Otherwise, the asana should be avoided in the case of Asthma & Diarrhoea.
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