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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.
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.
