Benefits of Janu Shirshasana (Head to Knee Pose) and How to Do it by Dr Himani Bisht
By Dr. Himani Bisht +2 more
Medically reviewed by Dr. Himani Bisht
Last updated: Jul 31, 2023Click to rate this article!
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By Dr. Himani Bisht +2 more
Medically reviewed by Dr. Himani Bisht
Last updated: Jul 31, 2023Table of Contents
Yoga is an ancient mind-body practice that originated in India. It aims at improvement of both physical and psychological well-being. In addition, yogasanas give the physical and mental stability and strength required to maintain a posture. Janu shirshasana is one of the seating position yoga. It has several benefits for health. It may aid in digestion and enhance liver and kidney functions. It might also help strengthen the muscles of the stomach. This position is a beginner-level yogasana.1,2 Let us read and find out more about janu shirshasana.
Janu shirshasana is also called head to knee pose yoga. In the Sanskrit language, janu means the knee, sirsa means the head and asana means posture. Adho mukha svanasana, supta padangusthasana and baddha konasana are the preparatory poses for janu shirshasana yoga. There are 27 variations of the janu shirshasana pose. Some variations of janu shirshasana are revolved head to knee pose (parivrtta shirshasana), janu shirshasana C (head on knee pose C), janu shirshasana B (head on knee pose B), head on knee pose with blanket bolsters and many more. Let’s know more about the process of janu shirshasana. People who have practised janu shirshasana can start practising parivrtta shirshasana (revolved head-to-knee pose) as a follow-up pose.
Some fun read facts about head to knee yoga pose are as follows:
In my view, incorporating Janu Shirshasana into your routine might be worth a try. Did you know that this yoga pose might have some unexpected benefits? It might actually lend a helping hand in managing hernia and enlargement of testicles.
Dr. Smita barode, B.A.M.S, M.S.
Following are the benefits of janu shirshasana:
Obesity is India is on the rise. People suffering from obesity can practise yoga from the comforts of their home. Practising janu shirshasana has been associated with the stretching of abdominal muscles. This posture may also help manage spikes in blood sugar levels and body mass index.2 However, consult a doctor for obesity related concerns and consider their opinion before trying any new exercise and poses. Also, it is best to practise the asana under the guidance of an expert.
A study by Khedikar et al., 2018 proved that yoga asanas such as janu shirshasana and pranayama effectively manage diabetes. This yoga exercise may improve insulin sensitivity and lower blood sugar levels. Insulin sensitivity is the body’s sensitivity to the effects of insulin.3 Thus, you may use yoga practice to manage blood sugar levels. However, do not use it as an alternative treatment, strictly adhere to doctor’s advice and follow the treatment protocol. It is best to visit a doctor for better outcomes.
Gastritis is a condition that causes deterioration and inflammation of the stomach lining. Beeram et al., 2020 proved the positive effect of yoga therapy, including janu shirshasana, on gastritis. It showed that janu shirshasana through vestibular stimulation could improve gastritis by lowering stress and inhibiting heparinase (HPA). HPA is responsible for inflammation. Stress is one of the major contributors to gastritis. Therefore, you may use shirshasana to improve gastritis symptoms. However, it should be used as an adjuvant therapy along with medication prescribed by your doctor.4 It is important to seek medical help for gastritis.
Irritable bowel syndrome (IBS) is a complex disease characterised by abdominal pain and abnormal bowel habits. Evans et al., 2014 studied the effect of yoga, such as janu shirshasana, on irritable bowel syndrome. The results showed janu shirshasana was effective in lowering the intensity of IBS symptoms like pain, fatigue and distress while improving the sleep quality.5 However, you must see a doctor for better outcome and to avoid any complications.
Lymphedema is a condition that occurs in breast cancer patients. Swelling of arms and fatigue are common symptoms of lymphedema. Saraswathi et al., 2021 proved that yoga therapy, including janu shirshasana, may be effective against breast cancer symptoms. Yoga therapy lowered the symptoms such as pain, depression and exhaustion. It might also positively affect the quality of life (QOL) and mood.6 However, the result of janu shirshasana on breast cancer needs to be explored. Please consult the doctor to avoid complications.
Janu shirshasana is a forward bending position where your spinal muscles get stretched. The muscles on the side of the back may also get stretched. As a result, the spinal muscles may strengthen.2 However, please visit a doctor for proper therapy and try this under the supervision of a trainer.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
In my opinion, practising Janu Shirshasana might also improve the circulation of blood in your body. As you assume this pose, gentle stretching and bending may help increase the blood flow to your legs and hips. Moreover, Janu Shirshasana might be particularly recommended for those who have rigid or less flexible bodies.
Dr. Rajeev Singh, BAMS
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice the exercise with precautions.
As per my observations, Janu Shirshasana is a yoga pose that might do wonders for your hamstrings and hip joints. When you practice this pose, it may gently stretch your hamstring muscles, making them more flexible. At the same time, it also might help increase the flexibility of your hip joints.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Janu shirshasana, or head to knee pose, is a forward-bending pose yoga. It has several benefits, such as stretching and strengthening the spine and stomach muscles. You may also practice this asana for managing diabetes, cancer, irritable bowel syndrome and gastritis. However, if you feel any stomach or back pain while performing janu shirshasana, please consult a doctor.
No, however, more research is needed to determine the effects of janu shirshasana on hair growth. So, kindly consult a doctor for a detailed diagnosis and treatment for hair related issues.
No, however, further studies are required to determine the effects of janu shirshasana on the skin. Hence, please consult the doctor for health results.
Janu shirshasana stretches your hamstrings and groin area, enhancing their flexibility and may allow comfortable childbirth. In addition, it may help pregnant women who suffer from sleeplessness, a common occurrence throughout pregnancy. Janu shirshasana might also prepare your stomach muscles for contractions during childbirth.1 However, pregnant women should practice this pose under the supervision of a trained professional to avoid any risks. Also, make sure to consult a doctor before trying any exercise or pose.
No. Although, more research is required to determine the effect of janu shirshasana on vision.
No. However, before performing janu shirshasana, please see your doctor and practise this asana under the supervision of an experienced yoga trainer.
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