J A N U S I R S H A S A N A
(Head – knee Pose)
Technique:
Sit down on the floor. Press the perineal space with the left heel, stretching the right leg at full length. Keep it quite straight. Catch hold of the foot with both hands. Exhale. Draw the belly inwards. Slowly bend the head down and touch the right knee with the forehead. Keep that position for 5 to 10 seconds. (Gradually increase the period. You can do the asana even for half an hour by steady practice.)
Then slowly raise the head to its former, normal position. Take rest for a few minutes. Again practice this asana. Do it 5 or 6 times. Change the sides alternately. When you practice, draw the muscles of the anusupwards. Feel that the seminal energy is flowing upwards towards the brain as ojas shakti (spiritual energy). Use the bhavana shakti (‘feeling’energy) of your mind. Those who practice this asana will find it easy to practice paschimottanasana.
Instead of taking the heel to the perineum you can put it on the thigh. This is little more difficult than the previous one. Practice this asana after evacuating the bowels.
Benefits:
This asana increases the digestive fire and helps digestion. It stimulates the solar plexus and helps you in keeping up celibacy. All urinary troubles are cured. It is very useful for intestinal colic. Kundalini is awakened. Laziness and weakness will vanish. The legs are strengthened. All other benefits mentioned in paschimottanasana can be derived from this asana also.
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