Janushirasana with PaschimotthanasanaThe Janushirasana with Paschimotthanasana or Head To Knee Pose is a great yoga pose which is excellent for immune and lymphatic system support. It is said to increase the pancreas, liver, thymus, thyroid, and intestine health. It is also great for digestion and bowl circulation. I really enjoy this pose. When completing it I not only feel more flexible but I feel a healthy stretch down my back. I also feel it working my leg muscles making them more tone. In this post I will give you the steps to easily complete the Janushirasana with Paschimotthanasana yoga pose!
Step #1 – Sitting on a folded blanket with your buttocks supported, straighten your legs out in front of you. Pressing actively through your heels, with your right hand pull your right sitting bone from your heel while you rock on your left buttock slightly. Repeat this action on your other side. Press your thighs down into the floor after turning the top of them inward slightly. Press your finger tips on the floor so they are beside your hips. Lift your sternum’s top towards the ceiling as the top of your thighs descend.
Step #2 – With your inner groins, draw them deep within your pelvis while inhaling. Keep the front of your torso long before leaning forward from your hip joints. Lengthen your tailbone from the back area of the pelvis. With your hands take the sides of your feet with your thumbs on the soles and elbows fully straightened and extended. Don’t forcefully pull into a forward bend when you are ready to go further. As you lengthen you bend, your lower belly should touch your thighs first, the upper belly second, the ribs next, and the head last.
Step #3 – Lengthen and lift your front torso slightly with each inhalation. Release into a forward bend a little more forcefully with each exhalation. This causes the torso to lengthen and oscillate imperceptibly with the breath.
Step #4 – Hold this pose for 1 to 3 minutes. To release and come up, lift your torso slowly away from your thighs and make sure your elbows are straightened. Breathing in, lift your torso up and pull you tailbone down toward your pelvis.