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Janu Sirsasana (Head-to-Knee Forward Bend) For Asthma

By: Mona Verma

Asthma is as you all know a chronic disease that directly affects your airways. The main task of your airways is to carry the air in and out of your lungs.

In case of asthma, these tubes become sore and swollen. Things become worse when asthma keeps on increasing and you start getting allergic to a few things.

Also Read: Malasana For Strengthening & Toning Your Legs

As a result, you are able to inhale less air and you start feeling congested. You can come to know about asthma when you feel you are coughing, have a chest congestion or feel short of breath and have a wheezing problem.

Not necessarily will you face such symptoms to signify that you are an asthmatic. It’s basically based on your lungs test, medical history or any other allergy test.

Janu Sirsasana For Asthma

When the situation gets worse, you may suffer from an asthmatic attack. Such attacks can be really fatal and you may not get a reaction time.

Now, if you go to the doctors, they burn holes in your pocket and give you some puff types to inhale. Just leave all this apart. YOGA is the best answer to cure this disease; and if done religiously, the condition can be brought under control and eliminated as well.

This asana has been derived from a Sanskrit term, 'Janu’ which means 'Knee' and 'Sirsa’ which means 'Head'.

This asana is excellent for those suffering from asthma because the way in which you inhale and exhale improves the functioning of the liver and kidney, hence revitalising your breathing technique.

Step-by-Step Procedure To Perform This Asana:

STEP 1: Stretch your legs forward, and keep a folded blanket underneath your hips, if required. Take a deep breath in, get your right heel inwards while bending your right knee and make your right sole touch the inner side of the left thigh.

Your right knee should be on the ground. If you feel a bit uncomfortable in the beginning, you can insert a thick blanket beneath your knee for the support.

Janu Sirsasana For Asthma

STEP 2: While your left hand is resting on the ground besides your buttocks, just push your right hand in the right groin. Now exhale, while pushing yourself up in alignment of your navel with the midline of the left thigh. Maintain this position for a few seconds.

STEP 3: Now, with your arms outwards, just reach to expand your front torso, with the line of your right leg. Don’t move your hips, but just your groins in a to-and-fro motion.

Don’t apply any force and just bend forward while exhaling, bending your elbows side ways and raise them a bit upwards from the ground. Back of your arms, shoulders and back should be in a single level with each other.

Janu Sirsasana For Asthma

STEP 4: By lengthening forward, just make sure you maintain a comfortable stretch. Some space should be there for your lungs to breathe while you inhale and exhale. First, your lower abdomen will touch your thighs, followed by upper torso and then comes the head. Continue to be in this position for at least 2-3 minutes.

Janu Sirsasana For Asthma

STEP 5: Repeat the same with the other leg as well.

Other Benefits Of This Asana:

• Prevents depression and calms the mind

• Reduces lower abdominal fat

• Enhances thyroid functioning

• Helps to reduce lower back pain

• Stretches your body from shoulder to spine

• Purifies the blood by stimulating the functioning of kidney and liver

• Reduces high blood pressure

• Prevents sinus and insomnia

• Improves digestion

Also Read: Marjaryasana Or Cat Pose For Back Pain

May be, as a fresher, you'll find it difficult to start with, like pain in the upper thighs and lower abdomen, etc. Don’t exert with yourself too much.

Just tie a flexible loop on both your feet and then hold them and practice the pose. Make sure that the loop doesn’t get much stressed and your foot doesn't get hurt.

Just enjoy, relax and stay calm while performing yoga.


Pregnant women should perform this pose before their third trimester.

Story first published: Friday, June 3, 2016, 13:15 [IST]
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