Uttitha Janushirshasana

ETYMOLOGY
In Sanskrit, Uttitha means lifting up, and Janushirshasana means the pose of the head placed on the knees. Consequently this asana is the pose of the head on the knees, but done standing.

This is a complex exercise, a combination of a balance exercise and a variant of Janushirshasana. This variant allows the extension and the stretching of the posterior musculature of the legs.

One of the characteristics of this asana is the very precise synchronisation of the breath with the stages of this asana.

THE TECHNIQUE ITSELF

THE LEFT SIDE

THE STARTING POSITION
Stand on your feet, soles parallel, close to each other.

Interiorisation and focus represent the essential conditions in order to perform properly this asana, the more this is a balance exercise. In order to manage and do this asana without any pain, try to distribute the weight of your body on the entire surface of your soles.

Keep the back straight as much as possible, and try to be in touch with what is going on within your body.

THE FIRST STAGE
Exhale, bend your left leg so that you can hold your toe with the hands. The fingers form a solid bracelet around the toe. Place your right hand on the hip.

THE SECOND STAGE
Straighten your back while you inhale. Stretch your left leg gradually, until it is on a parallel line with the floor. To get a better balance, find a fixed point and gaze at it, without blinking.

In the beginning, as a transitory phase, you can hold your ankle instead of your toe, but keep in mind that the leg needs to be stretched on a horizontal line.

THE THIRD STAGE
This stage takes places during a slow, and complete exhalation. Holding your toe tightly, bend over on your leg, while your vertebras unroll from the sacrum to the upper part. Keep your head up as much as possible.

THE FINAL POSITION
Stay still in this position, breathing deeply ten times. These exhalations will be thoracic, as the abdominal musculature remains contracted in order to stay in the pose.

It is notable the fact that the forehead does not need to touch the knee. The chin needs to slide along the leg, so that the spine is stretched to its maximum.

COMING OUT OF THE ASANA
Breathe in slowly, and unroll back the vertebras, lifting first the head, and then the rest of the spine. Come back to the starting position.

FOCUS ON THE LEFT SIDE
Perceive the intense activation of the left side of the being, as well as the activation of the energies along the spine. Perceive also the activation of the subtle energy centre, Muladhara Chakra, in its lunar, receptive, feminine aspect. On a secondary level, perceive also the activation of Manipura Chakra.

THE RIGHT SIDE

THE STARTING POSITION
Stand on your feet, soles parallel, close to each other. Interiorisation and focus represent the essential conditions in order to perform properly this asana, the more this is a balance exercise. In order to manage and do this asana without any pain, try to distribute the weight of your body on the entire surface of your soles.

Keep the back straight as much as possible, and try to be in touch with what is going on within your body.

THE FIRST STAGE
Exhale, bend your right leg so that you can hold your toe with the hands. The fingers form a solid bracelet around the toe. Place your left hand on the hip.

THE SECOND STAGE
Straighten your back while you inhale. Stretch your right leg gradually, until it is on a parallel line with the floor.

To get a better balance, find a fixed point and gaze at it, without blinking. In the beginning, as a transitory phase, you can hold your ankle instead of your toe, but keep in mind that the leg needs to be stretched on a horizontal line.

THE THIRD STAGE
This stage takes places during a slow, and complete exhalation. Holding your toe tightly, bend over on your leg, while your vertebras unroll from the sacrum to the upper part. Keep your head up as much as possible.

THE FINAL POSITION
Stay still in this position, breathing deeply ten times. These exhalations will be thoracic, as the abdominal musculature remains contracted in order to stay in the pose.

It is notable the fact that the forehead does not need to touch the knee. The chin needs to slide along the leg, so that the spine is stretched to its maximum.

COMING OUT OF THE ASANA
Breathe in slowly, and unroll back the vertebras, lifting first the head, and then the rest of the spine. Come back to the starting position.

FOCUS ON THE RIGHT SIDE
Perceive the intense activation of the right side of the being, as well as the activation of the energies along the spine. Perceive also the activation of the subtle energy centre, Muladhara Chakra, in its solar, emissive, and masculine. On a secondary level, perceive also the activation of Manipura Chakra.

BENEFICIAL EFFECTS

• Because the asana itself is a balance exercise, it helps obtaining a greater awareness on the entire body in all postures. Uttitha Janushirshasana favours concentration and improves reflexes.
• The equilibrium exercises act on the cerebellum, an essential organ in balance but also for the fine coordination and the correct adjustment of the muscular tonus.
• The legs benefit greatly from the practice of Uttitha Janushirshasana. The tendons and muscles are tones and they preserve their suppleness.
• The spine is activated, which leads to the elimination of a great number of health problems, whose cause is the unsatisfactory circulation of the energy through the area.
• This asana brings a great vitality and it eliminates tiredness. It also brings a state of inner firmness.

POSSIBLE ERRORS
Holding the leg or several toes instead of one toe
Not rolling the vertebras of the spine from the sacral area upwards
Placing the forehead on the knee, instead of sliding the chin along the leg
Pulling the leg towards the chin

CONTRAINDICATIONS
There are no contraindications to this asana; any person capable of doing it can approach this asana without any problem.