J A N U S H I R S H A S A N A

ETYMOLOGY:
In Sanskrit, JANU means knee and SHIRSHA means head. Therefore, JANUSHIRSHASANA means "the head on leg" posture. JANUSHIRSHASANA is a posture that makes possible the polar intensifying of MULADHARA CHAKRA.


HOW TO PERFORM JANUSHIRSHASANA:

1. On the left side:
Sit on the ground, with your legs stretched forward.



Bend your right knee and place the sole of this leg on your left thigh. During the execution, you must keep the right knee as close to the ground as possible and your right heel pressing the perineum. The angle between your legs has to be obtuse (larger than 90 degrees).



Bend dynamically forward, in order to increase your flexibility. Then bend over your left leg, trying to grip its sole with your hands. The fingers of your hands should form a bracelet around your foot (if you are not able to grip the sole of your foot, you may place your hands on the stretched leg). Immediately after gripping the sole with your hands, twist your trunk and shoulders to the left as much as possible.



When you will be an advancer in performing of this asana you will be able to place your forehead and trunk on the leg you have stretched.


FOCUSING:
You will concentrate upon the activation of the passive aspect (YIN) of MULADHARA CHAKRA and upon the circuit of telluric energies throughout your body, arms and the left leg. You will also perceive the upward flow of the sexual energy (which is transformed in OJAS SHAKTI), up to the brain. The imaginative visualization (BHAVANA SHAKTI) may help you in achieving this upward flow of energies, up to your head.


BECOMING AWARE:
When stopping executing the posture, you must stretch your legs forward and prop up your hands against the ground. Now you are aware of the energizing of the left leg, of the intensification of the perceiving aspect of MULADHARA CHAKRA. You will also feel a state of relaxation and massage in the lumbar region and a specific state of vitality in your body.




2. On the right side:
Bend your left knee and place the sole of this leg on your right thigh. During the execution, you must keep the left knee as close to the ground as possible and your left heel pressing the perineum. The angle between your legs has to be obtuse (larger than 90 degrees).



Bend dynamically forward, in order to increase your flexibility. Then bend over your right leg, trying to grip its sole with your hands. The fingers of your hands should form a bracelet around your foot (if you are not able to grip the sole of your foot, you may place your hands on the stretched leg). Immediately after gripping the sole with your hands, twist your trunk and shoulders to the right as much as possible.




FOCUSING:
You will concentrate upon the activation of the emissive aspect (YANG) of MULADHARA CHAKRA and upon the circuit of telluric energies throughout your body, arms and the right leg. You will also perceive the upward flow of the sexual energy (which is transformed in OJAS SHAKTI), up to the brain. The imaginative visualization (BHAVANA SHAKTI) may help you in achieving this upward flow of energies, up to your head.


BECOMING AWARE:
When stopping executing the posture, you must stretch your legs forward and prop up your hands against the ground. Now you are aware of the energizing of the right leg, of the intensification of the emissive aspect of MULADHARA CHAKRA. You will also feel a state of relaxation and massage in the lumbar region and a specific state of vitality in your body.




EFFECTS AND BENEFICES:

• This posture is indicated to persons who have a rigid body.
• It is indicated in cases of fever.
• It strengthens the legs.
• It improves the blood circulation and it eliminates the unpleasant odours of the bodily secretions.
• It fortifies the liver, the spleen and the kidneys.
• It amplifies the digestive fire, improving the digestion.
• It is extremely useful in cases of intestinal colic.
• Practicing this posture consistently can cure any urinary disease.
• It is very efficient in cases of enlargement of prostate, in the treatment of hernia and in cases of dilatation of testicles.
• It helps improving your control over your sexual energy. It leads to the sublimation of the sexual energy throughout the subtle channel called MANOVAHA NADI.
• It is an energizing posture; it eliminates the state of laziness and inertia.
• In the advanced stages of practice, this posture unifies the subtle flux of energy PRANA with APANA, contributing to the awakening of KUNDALINI.
• Many of the benefits mentioned for PASCHIMOTTANASANA can be also achieved by practicing JANUSHIRSHASANA.