Jānuśīrṣāsana
Janu Sirsasana (Sanskrit: जानु शीर्षासन; IAST: jānu śīrṣāsana), Head-to-Knee Pose,[1][2][3][4] Head-to-Knee Forward Bend,[5] Head of the Knee Pose,[6][7] or Head-on-Knee Pose[8] is a yoga asana. It is part of the Ashtanga Yoga Primary Series and is commonly practiced as a seated pose in many styles of yoga.
Etymology
The name comes from the Sanskrit words janu (जानु, jānu) meaning "knee", shirsha (शीर्ष, Śīrṣa) meaning "head", and asana (आसन) meaning "posture" or "seat".[9] Although it bears a similar name, Janu Sirsanana bears little resemblance to Sirsasana (Headstand).
Description
In a seated position, one leg is extended with toes pointing upward, and the other leg is bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso turns and folds over the extended leg.
Janu Sirsasana is a spinal twist, as well as a forward fold. It is a pose to enjoy asymmetry. The potential is to free up constriction in different parts of the back and to loosen the hamstrings.
Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting action this asana imparts to the spine.
Variations
There are many variations to the practice of Janu Sirsasana. These include:
- Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) begins in the same seated leg position as Janu Sirsanana, but with the torso revolved to face toward the bent leg, then bending sideways over the straight leg.
- Janu Sirsasana B is set up the same as Janu Sirsasana (also known as "Janu Sirsasana A") but with the foot of the bent leg placed under the thigh of the straight leg.
- Janu Sirsasana C is set up the same as Janu Sirsasana A, but with the foot of the bent leg turned so that the hell points upward and the toes press down into the earth.
See also
References
- ^ "Janu Shirshasana A - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/janu-shirshasana-a/. Retrieved 2011-04-09.
- ^ Long, Ray (22 January 2011). Yoga Mat Companion 2: Anatomy for Hip Openers and Forward Bends. Greenleaf Book (Distributor). p. 114. ISBN 9781607439424. http://books.google.com/books?id=sQnNCuCEv6QC&pg=PA114. Retrieved 9 April 2011.
- ^ Fishman, Loren Martin; Small, Eric (20 June 2007). Yoga and Multiple Sclerosis: A Journey to Health and Healing. Demos Medical Publishing. p. 86. ISBN 9781932603170. http://books.google.com/books?id=VJjoQ1ih48sC&pg=PA86. Retrieved 9 April 2011.
- ^ Long, Ray (August 2009). The Key Poses of Yoga: The Scientific Keys, Volume II. Greenleaf Book (Distributor). p. 100. ISBN 9781607432395. http://books.google.com/books?id=4BubtZgBefkC&pg=PA99. Retrieved 9 April 2011.
- ^ "Yoga Journal - Head-to-Knee Forward Bend". http://www.yogajournal.com/poses/476. Retrieved 2011-04-09.
- ^ Active Interest Media, Inc. (November 1988). Yoga Journal. Active Interest Media, Inc.. p. 35. http://books.google.com/books?id=6esDAAAAMBAJ&pg=PA35. Retrieved 9 April 2011.
- ^ Active Interest Media, Inc. (March 1982). Yoga Journal. Active Interest Media, Inc.. p. 42. http://books.google.com/books?id=4usDAAAAMBAJ&pg=PA42. Retrieved 9 April 2011.
- ^ Ramaswami, Srivatsa; Hurwitz, David (13 June 2006). Yoga Beneath the Surface: An American Student and His Indian Teacher Discuss Yoga Philosophy and Practice. Da Capo Press. p. 88. ISBN 9781569242940. http://books.google.com/books?id=jTcLbUgUoyMC&pg=PA88. Retrieved 9 April 2011.
- ^ "Janu Shirshasana A - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/janu-shirshasana-a/. Retrieved 2011-04-09.
Further reading
External links