Benefits and techniques of Janushirasana

Yoga postures such as ardhamatsyendraasana, mandukaasana, paschimottanasana, halasana, dhanurasana, bhujangaasana, janushirasana, pawanmuktaasana, shalabhasana and surya namasker, if done properly can be effective in controlling type 2 diabetes.

In this issue we will discuss Janushirasan, which is effective in providing relief in diabetes.

Directions:

1. Sit in a relaxed manner with a straight back.

2. Stretch both the legs in front of your body keeping a space of 1 feet between the legs.

3. Bend the left legs at the knee so that the sole of the left feet touches the right thigh. Ensure the left knee touches the floor.

4. Straighten your back. Take a deep breath and lift both your hands over your head and clasp it together.

5. Exhale as you straighten your hand (palms facing forward).

6. Inhale again and exhale as you bend from the waist and bring your forehead toward the right knee.

7. Keep your hands straight and grab the toes of the right feet with both your hands.

8. Inhale and exhale again as you bend more to touch your forehead with the knee.

9. Hold your breath for a while.

10. Exhale. Inhale again as you straighten your back and bring your hands above your head while touching the ears.

11. Exhale again as you bring down your hands to normal position.

12. Follow the same procedure on the left side.

Benefits:

1. Helpful in diabetes and relieving constipation.

2. Strengthens the lungs.

3. Improves jatharagni (digestive fire).

4. Strengthens and tones the waist, thigh and calf muscles.

5. Effective in relieving urinary disorders.

6. 6. Relieves tiredness and boosts energy.

Precautions:

1. People with high blood pressure should avoid doing this asana.

2. Janushirasana should be avoided during pregnancy and menstruation.

3. Always practice asanas under expert supervision.