Primary Objective of the Ásana
This ásana addresses issues related to Mánipura. Svádhisthána, and Múládhára chakras such as kidney trouble and stomach weakness through gentle compression. The Jánushirásana practice helps to balance over-indulgent tendencies, obsessive behaviors, sexual thoughts, and nurtures hope.
Repetitions (standard): 4 rounds
Length of hold (ideal): up to 8 seconds
Breath: exhalation kumbhaka
| Steps of practice | Further details & rationale |
| 1. – Sit with the legs extended in front of you. Then draw the right heel towards the inner thigh of the left leg as close to the groin as possible/comfortable. – Extend the left leg forward. – Inhale, while lengthening the torso upwards and raising the arms over the head. – Turn and center the torso towards the straight leg. | – Men may press the muladhara with the heel. – Women may place the heel by the thigh, because of the external placement of urinary and reproductive organs. – If at all possible, the two legs are separated as wide as possible with one leg directly in front and one to the side. Toes of the extended leg are pointed towards the ceiling – Try to keep the lower back perpendicular to the floor. Try not to bend the lumbar area. |
| 2. – While exhaling, bend forward hinging at the hips.The head is brought towards the knee. The neck is long. The chin may be pulled into the throat, engaging jalandhara bandha. – If you can, hold the left foot with interlocking fingers around the sole of the foot. – Press the left sole with your hands, keeping the spine as linear as possible. – When your head is near the leg, the exhalation should be complete and the kumbhaka pause begins. | – Depending on your flexibility you can slightly bend the knee of the extended leg, holding the shin, or using a strap, in order to maintain the integrity of the lengthening spine especially in the lower back. -Some hold the jalandhara bandha throughout the kumbhaka. – Avoid pushing aggressively into the pose. Focus on tilting the pelvis forward and lengthening the spine. -Drawing the belly in while exhaling helps in extending the lower back. |
| 3. – Inhale, release the hands and arms over the head. Raise the torso to the original upright position. – Switch the leg positions. | – Keeping the arms stretched overhead while rising lengthens the spine releasing any compression during the forward bend. – Continue lengthening the spine while rising. – One extra cycle of breath between each repetition is acceptable. |
| 4. – One forward fold on the left and one on the right makes 1 round. Practice 4 rounds. – After the last repetition, lie down in Shavásana or Balásana for a few breaths. |
Preparatory Steps
- Warm up/mobilize the hip joints – Pristhásana/Plank-like lunge, Bhastrikásana/Bellows Trikonásana/Triangle, and Virabhadrásana 2/Warrior.
- Open inner groin muscles – Baddha Konásana/Bound ankle or Butterfly, Bhekásana/ Frog stretch, Upavistha Konásana/Wide leg forward bend, and Ardha Padmásana/Half lotus.
- Matsyendrásana/Spinal twist.
- Stretches for the hamstrings and calves – Adho mukha svanásana /Downward facing- Dog, Uttanásana/Standing forward bend, Tuladandásana/’T’ balance, Supta Padangusthásana/Reclining head to toe, Parsvottánásana/Intense side stretch, Padahastásana/Arm and leg, Utkata Paschimottánásana/Seated double leg forward bend.
Considerations
Safety Essentials
- Practitioners do not need to touch their forehead to the knees. In many cases, the practitioner over-exerts when this is practiced, causing potential injury.
- Keep the shoulders level on the forward bend, avoid having one shoulder higher than the other.
- Try to move the crown of the head forward toward the foot (lengthening the torso) rather than coming down toward the knee.
- If raising the arms is too difficult, one may let the hands slide back on the leg or floor back in towards the body as one returns to the upright position.
- Bending the knee of the extended leg minimizes the stress on the hamstrings. You will still feel a stretch in the hamstrings.
Common misalignments
- Trying to bring the head to the knee often rounds the lumbar spine.
- Chin is not level.(Forward or extended chin.)
- The toes of the extended leg are pointed forward (plantar flexion).
- Dropping the head or forcing it to touch the knee.
- In the forward bend, the yoga practitioner’s shoulder should not have one shoulder higher than the other.
- Hunching the shoulders or raising the shoulders.
- Over-extending in the pose from the legs or spine.
Modifications
- While seated upright with one leg extended, observe the lower back. If the lower back is curved outwards, it would be better if the student will sit on a blanket or bend the knee of the extended leg until the lower back becomes perpendicular to the floor.
- When bending forward, back pain is usually felt when the hamstring of the extended leg is tight or less flexible. The student may slightly bend the knee of the extended leg towards the ceiling or put a blanket or support under the knee.
- Make sure you do not feel intense stretching in the back of the knee. This may cause damage to the sciatic nerve. Slightly bend the knee upwards, and tilt the pelvis forward.
- If you have tight hips, sitting on the edge of a folded blanket or pillow may help.
- Use a belt or strap when bending forward. Put the strap under the sole of the foot of the extended leg and hold the ends of the strap. Keeping the back straight and bend the knees of the extended leg if necessary.
- The extended leg may be slightly bent with the heel into the floor and toes raised. This may be easier for interlocked-hands-around-the-foot positioning.
- Depending on how far the student can bend, the hands may hold toes, ankle, shin, knee, or rest on the floor.
Variations
- If you have back problems, lie down on the back and wrap the strap around the ball of one foot. Then pull the leg toward the body (unilateral stretching). The foot is in dorsiflexion, while the other leg is resting on the floor without lifting off the mat. This asana is called Supta Padangusthásana. A variation of Supta Padangusthásana is holding the back of one knee and pulling toward the body while trying to straighten the leg.
Benefits
- Can aid digestion.
- Opens and stretches hips. Minimizes sciatica symptoms.
- Helps relieve stress and mild depression.
- Stimulates liver, spleen, and kidneys. Relieves adrenal fatigue.
- May reduce fatigue, anxiety, headache, and insomnia.
- Revitalizes spinal nerves. Strengthens lower back and leg muscles..
- Stretches the hamstrings of the extended leg and the back muscles.
- Prepares legs for meditation.
- Cultivates hope.
Visualizations & Ideations
- I am entering my spiritual home of serenity.
- I am seeking my Beloved in the innermost recesses of my heart.
- When I make the slightest effort, He will pick me up and place me in His lap.
- The grounding and stability of Janushirasana allow me to move forward in all areas of my life.