BKS Iyengar starts this chapter off by talking about the importance of food. He says that it is not enough to watch the caloric and nutritional value of the food we eat. It is equally important to see that these nutrients are properly digested and assimilated into the bloodstream. He claims that Janu Sirsasana is a pose that looks after the health of the digestive system because of the effect it has on the liver and the digestive system.
The knees play a pivotal role in most of our movements therfore the fitness of the knee is very important. Because of this, they tend to wear out and age relatively early.
In order to keep the knee joint strong and supple, it is important to move the knee through its full range of motion, from completely straight to fully flexed. Most of our activities move the joint through only a portion of its full range. Janu Sirsasana moves the knee through its full range from the fully flexed position of the bent knee to the fully straightened position of the other leg.
There are two positions of the knee for Janu Sirsasana. If your hips are stiffer, the bent knee is opened up about 90 degrees with the sole of the foot against the inner thigh of the straight leg. When the hips are more open, the bent knee is pulled back at more of an acute angle with the sole of the foot of the bent leg is against the inner thigh of the same leg.
Janu Sirsasana - the knee is opewn to a 90 degree angle
Janu Sirsasana - the knee is open to an obtuse angle
Remember there are 4 stages of any forward bend:
Utthita – the upright stage
Urdhva Hasta – literally, upward hands. Can you maintain the lift of the spine without the hands on the ground?
Urdhva Mukha – literally, upward facing – as in concave spine. With the hands holding the foot (or a belt) there should be a 45-degree angle between the torso and the thighs.
Adho Mukha – literally, downward facing, resting at first the forehead, then the nose and finally the chin on the knee.
Utthita Janu Sirsasana
Urdhva Hasta Janu SIrsasana
Urdhva Mukha Janu Sirsasana
Adho Mukha Janu Sirsasana
In this pose, the legs are asymmetrical but the torso should reach forward symmetrically. With the right leg bent, it is easy to catch the left foot with the left hand, but it is the right side of the body and the right hand that has to reach as to be even with the left-hand side.
By consciously choosing the more difficult path, we are not only trying to surpass our physical limitations, but are also challenging our complacent mind to break free of indolent habits.
What does this mean for the internal organs? The liver is on the right side of the body and the stomach is on the left. When the left leg is straight, turn the liver to the left towards the stomach, and when the right leg is straight, turn the stomach to the right towards the liver. Imagine that the liver and the stomach are the two eyes of the digestive system. You have to keep them looking straight ahead during the forward bending process.
Internal Organs
Some people complain of cramps in the abdomen when folding forward. One of the things we learned in the Swastikasana Chakra and the Virasana Chakra was that it is important to lengthen the spine from the waist before twisting and bending forward. If you bend forward from the thoracic spine, it creates compression in the abdominal area and can cause cramping.
The benefits of Janu Sirsasana are a result of the twisting action on the liver, spleen, pancreas and kidneys. Regular practice improves digestion and tones the abdominal organs. It cures chronic low fever. In the case of cramps in the lumbar region, doing this asana with the cramped side leg bent will instantly alleviate the pain. Those suffering from high blood pressure, headaches and migraine get relief in the long term. The mind is pacified. Long term practice cures apathy and dejection and infuses the mind with positivity. This asana is highly effective on post-jaundice liver functioning. It also alleviates menstrual aches and pains.
Janu Sirsasana holds a place of honor among the forward bending asanas. It pacifies the body and mind, nourishes the digestive system and kindles the abdominal fire. It is the foremost among all asanas that heal, fortify and protect at the same time.
If you’d like to read the entire chapter from Arogya Yoga, click here.