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S U P T A J A N U S H I R S H A S A N A 
ETYMOLOGYIn Sanskrit, supta means lying, janu means knee, and shirsha means head. Supta Janushirshasana is the asana of the head to the knees, lying. THE TECHNIQUE ITSELF During this asana, the breath is really important, and the synchronisation of the movements with the breath is essential. THE LEFT SIDE THE STARTING POSITION Start lying on your back, legs close and the hands on the hops. Breathe at will several times, then empty your lungs before proceeding to the first stage of this asana. THE FIRST STAGE This first stage is always done with the inhalation. Lift your left leg until it forms a 90 degrees angle with the floor, and hold the toe with the index and middle finger of your left hand (see the corresponding picture from the right side execution). Form a kind of a hook with these two fingers, and hold on to the toe like this. If possible, do not bend your knees. The right hand, placed on the hip, will hold the right leg on the floor. This is a very important aspect in order to get the maximum of benefits from this exercise. THE FIRST IMMOBILE STAGE Exhale deeply. Contract the abdominal musculature while pulling the left leg with your arm, trying to bring the knee as closely to your face as you can. Both legs need to remain stretched during this asana, and the right leg needs to remain on the floor (see the corresponding picture from the right side execution). Stay still in this position and breathe deeply, forcefully for at least 5 times; breathe in through the nose and exhale through the mouth. During the exhalation, contract the abdominal muscles so that you can eliminate all the residual air from the lungs. THE END OF THE FIRST IMMOBILE STAGE Come back to the position described in the first stage of this asana, with the left leg up, forming a 90 degrees angle with the floor. Supta Janushirshasana involves two immobile stages, whose starting point is this position described above. THE SECOND IMMOBILE STAGE This stage is done on the exhalation. From the position in which your left leg forms a 90 degrees angle with the floor, lower and rotate your left arm and leg to the left, until they reach the floor, or they are stretched to the maximum (see the corresponding picture from the right side execution). In this position, breathe deeply for at least five times, inhaling through the nose and exhaling through the mouth. Besides the general recommendation of keeping the right leg on the floor, at this stage you also need to avoid the rotation of the pelvis to the left. THE RETURN TO THE INITIAL POSITION Come back to the position described above in the first stage of Supta Janushirshasana, with the left leg up, forming a 90 degrees angle with the floor while you inhale, and then bring the left leg on the floor, next to the right leg, while exhaling through the mouth. Relax for a few minutes, breathing at will, calmly, then do the asana on the right side. FOCUS ON THE LEFT SIDE Focus on the flow of the energies through the trunk, arms, and left leg. Perceive the activation of Manipura Chakra, as well as the receptive aspect of Muladhara Chakra. Perceive also an improved state of vitality, self-confidence and inner strength. THE RIGHT SIDE THE STARTING POSITION Start lying on your back, legs close and the hands on the hops. Breathe at will several times, then empty your lungs before proceeding to the first stage of this asana. THE FIRST STAGE This first stage is always done with the inhalation. Lift your right leg until it forms a 90 degrees angle with the floor, and hold the toe with the index and middle finger of your right hand. 
Form a kind of a hook with these two fingers, and hold on to the toe like this. If possible, do not bend your knees. The left hand, placed on the hip, will hold the left leg on the floor. This is a very important aspect in order to get the maximum of benefits from this exercise. THE FIRST IMMOBILE STAGE Exhale deeply. Contract the abdominal musculature while pulling the right leg with your arm, trying to bring the knee as closely to your face as you can. 
Both legs need to remain stretched during this asana, and the left leg needs to remain on the floor. Stay still in this position and breathe deeply, forcefully for at least 5 times; breathe in through the nose and exhale through the mouth. During the exhalation, contract the abdominal muscles so that you can eliminate all the residual air from the lungs. THE END OF THE FIRST IMMOBILE STAGE Come back to the position described in the first stage of this asana, with the right leg up, forming a 90 degrees angle with the floor.
Supta Janushirshasana involves two immobile stages, whose starting point is this position described above. THE SECOND IMMOBILE STAGE This stage is done on the exhalation. From the position in which your right leg forms a 90 degrees angle with the floor, lower and rotate your right arm and leg to the right, until they reach the floor, or they are stretched to the maximum. 
In this position, breathe deeply for at least five times, inhaling through the nose and exhaling through the mouth. Besides the general recommendation of keeping the left leg on the floor, at this stage you also need to avoid the rotation of the pelvis to the right. THE RETURN TO THE INITIAL POSITION Come back to the position described above in the first stage of Supta Janushirshasana, with the right leg up, forming a 90 degrees angle with the floor while you inhale, and then bring the right leg on the floor, next to the left leg, while exhaling through the mouth.
Relax for a few minutes, breathing at will, calmly. FOCUS ON THE RIGHT SIDE Focus on the flow of the energies through the trunk, arms, and right leg. Perceive the activation of Manipura Chakra, as well as the emissive aspect of Muladhara Chakra. Perceive also an improved state of vitality, self-confidence and inner strength. BENEFICIAL EFFECTS THE MUSCLES The abdominal musculature is the direct beneficiary of this pose. Also the posterior muscles of the legs are stretched. At the same time, the dorsal musculature participates in a substantial measure in the effort to do this asana. THE BLOOD CIRCULATION The deep, forceful breath causes the decongestion of all the internal organs. The blood flow is increased in heart and in the lungs, as a direct consequence of Supta Janushirshasana. The blood circulation through the veins is also stronger, which leads to the increase of the volume of arterial blood circulated. THE INTERNAL ORGANS All the internal organs benefit from the practice of Supta Janushirshasana, as they are vigorously massaged and toned. The colon is especially "worked" by this asana, because the position compresses the lower abdomen and implicitly the colon. This asana amplifies the intestinal peristalsis, and eliminates the constipation. THE JOINTS This asana acts effectively on the joints of the hips, and helps maintaining a good elasticity of these joints. THE GENITAL SYSTEM In the case of men, this pose leads to a decongestion of the prostrate. Even so, the women are the main beneficiaries of this asana. The whole genital system is toned, especially the ovaries. On the other hand, the spinal nerves are toned during the first immobile phase. CONTRAINDICATIONS The only contraindications for Supta Janushirshasana are the cases of hernia. This asana is indeed recommended for preventing hernia, but once this problem exists, Supta Janushirshasana is not recommended. POSSIBLE ERRORS 1. Not synchronising the breath with the movements 2.Not breathing ample enough 3. Bending one leg or the other |
