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Janu Vakshasana Pose and Benefits

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Janu Vakshasana: In Sanskrit, ‘Janu’ refers to the knees while ‘Vaksha’ means the chest. In Janu Vakshasana  you will use the knees to rectify minor deformities of your chest and spine.

Janu Vakasana

Methodology Janu Vakshasana

  • Take the kneeling position.
  • The toes will be curled inwards.
  • Your feet will have to be perpendicular to the ground.
  • Gradually sit back between the heels.
  • Get down on all fours or the ‘Prone-kneeling position’. Here’s how you should do it.
  • Raise the posterior portion.
  • Slowly lean forward from your hip-joints.
  • Move the hands forward.
  • Place your palms on the ground.
  • Keep the palms in line with your knees.
  • The palms should be parallel to each other.
  • Lift up your chin.
  • Keep back the head.
  • The spine should be arched.
  • The lower back must be turned upwards to make a hollow space below it.
  • Look forward.
  • Bend your arms without disturbing the position.
  • Don’t move the toes, knees and hands.
  • Keep the hips high and gradually lower the shoulders towards the floor.
  • Arch your back; make a small concave space below it.
  • Gently rest your forehead on the ground.
  • The palms need to be slid forward.
  • Rest your forearms on the ground.
  • Raise your head a bit.
  • Wrap the hands.
  • Hold the left arm with your right hand just above the elbow.
  • Similarly, hold the right upper arm just above the elbow with the left hand.
  • Gently rest the forehead on the central portion of the folded forearms.
  • Don’t move your feet or the knees.
  • Relax your abdomen.
  • Allow the abdomen to sag towards the floor.
  • Stay motionless for six minutes.
  • Breathe normally.
  • While returning to the starting position resume the kneeling position.
  • Stand upright.

Advantages of Janu Vakshasana

  • The compressed inter-vertebral discs are stretched to their optimum levels.
  • The vertebrae will be properly aligned due to the forced position of the back.

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