Janu Shirshasana stretches the spine, shoulders, hamstrings, and groins. It stimulates the liver and kidneys, improves digestion. On regular practice, it calms the mind and relieves anxiety, fatigue, headache, menstrual discomfort.
1.Sit straight, with your legs, stretched out and palms resting on the floor by the side of the buttocks.
2.Bend the right knee and place the sole below the left inner thigh.
3.Lift the arms, extending the upper body. Bend forward and try to touch one’s hands to the feet.
4.Take the head down to touch the forehead to the knee.
5.If this is difficult to hold, the foot with the hands and look up to form a concave back
6.Inhale while lifting the arms, exhale while bending forward and continue breathing normally.
7.Stay in the pose for a minimum of 2-3 minutes and for as long as you are comfortable.
Precautions: People having back or knee injuries should avoid practicing this pose.

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