Yoga Pose for Day 25 – Head to Knee Pose (Janu Sirsasana)

‘Janu’ in Sanskrit means ‘knee’, ‘sirasa’ means ‘head’, that is, placing the head on knee. Technically, it is one legged Seated Forward Bend. This pose provides all the benefits of Seated Forward Bend. Particularly, when one leg is folded and the forehead is placed on the other stretched leg, the core of the body is pressed promoting the functions of digestive organs. The pose promotes absorption of nutrients. Sciatic nerve gets stretched and flexibility of the same improves.

Head to Knee Pose

Other Benefits of Head to Knee Pose
  • The pose strengthens the spine.
  • It strengthens back muscles.
  • The pose boosts function of abdominal organs.
  • It is an effective yoga pose for stress relief.
Instructions
  • Sit down on the yoga mat with your legs stretched straight.
  • Bend the right leg and place the right foot closer to the left thigh.
  • Inhale as you stretch your arms sideways.
  • Exhale as you bend forward and hold the left foot or the left toes with your hands. Place your forehead on the stretched leg. Your stomach should be on your left thigh.
  • Hold the pose for 20 seconds. Repeat the same switching the legs.
Note

If reaching for the toes is difficult, hold the part of the leg that you can comfortably reach.

Those with knee pain can place a blanket under the knee while on the pose. Alternately, yoga block or yoga strap can be used for support.

Those with severe pain in knees and back should refrain from practicing the pose.

Yoga Pose for Day 23 – Supine Thunderbolt Pose (Supta Vajrasana)

In an earlier post, we have given the benefits of Thunderbolt Pose and instructions on how to perform it. Thunderbolt Pose, as mentioned earlier, strengthens your body. Supine Thunderbolt Pose is a supine pose in which your legs are as in Hero Pose. ‘Supta’ in Sanskrit means ‘supine’ and Supta Vajrasana is Lying Thunderbolt Pose.

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  • Similar to Keezhadi excavations which bring to light the rich past of the Thamizh civilization, Thirumoolar's Thirumanthiram draws our attention to the unbelievably rich knowledge possessed by ancient Thamizh civilization in the field of medicine. It will be only right to say that Thirumoolar would have been the world's first anatomical scientist. 
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