Janu Sirsasana B

Definition - What does Janu Sirsasana B mean?

Janu Sirsasana B is a seated forward fold, which also involves a slight spinal twist due to the asymmetrical position of the legs. One leg is bent with the knee out to the side and the body is folded forward over the other leg, which is straight. The hips are lifted, then shifted forward and lowered so that the anus (or ideally the perineum) rests on the heel of the bent leg.

Janu sirsana forms part of the primary series in Ashtanga yoga, where all of the three variations of janu sirsasana A, B and C are performed in sequence. It is a good pose for relieving stress and anxiety. Also, the position of the perineum on the heel is said to stimulate mula bandha, or the root lock.

The Western name for janu sirsasana B is head-to-knee pose B.

Yogapedia explains Janu Sirsasana B

Janu Sirsana comes from the Sanskrit root words janu, meaning “knee,” sirsa, meaning “head,” and asana, meaning "pose."

Like many forward bends, janu sirsasana B is considered a restorative pose because of its calming effect. It is also said to re-energize the body while the pressure of the heel generates therapeutic heat.

This posture can be used to help students connect with themselves. Due to the introspective nature of the posture, janu sirsasana can be a good place to practice svadyaha, or self study, helping the practitioner to experience more awareness and connection with the inner self.

It can also be a good posture for letting go and clearing any emotional attachment as one releases into the forward bend. Some say that powerful emotions or fears are stored in the base of the spine and these can be cleared through consciously surrendering into janu sirsasana.

Janu sirsasana is said to help activate and balance the muladhara chakra as it can release any tension held in the legs or lower abdomen. It is also associated with stimulating the bladder meridian in Chinese medicine, which helps us to manage change in life.

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