JANU SHIRASANA

Certain characteristics of this asana are typically the same as those of Pashchimottanassana. In this variation of Pashchimottanassana one leg is extended.

Technique : Sit on the ground.place the left heel pressing hard near the left groin. Keep the right leg stretched and straight. Hold the right foot with the hands . exhale and draw the stomach in. lower the head slowly as shown in the figure. Place the forhead and the chin on the knee. Remain in this position for five to ten seconds. Increase the time gradually. This asana can be practiced with the left leg stretched. With constant practice, this asana can be performed for half an hour. Repeat this asana five to six times every day. This asana should be performed after the bowels are emptied. One who practices this asana can practice Pashchimottanassana comfortably.

Advantages :

1. This asana kindles gastric fire and helps digestion.

2. This asana cures kidney troubles.

3. It cures colic pain

4. This asana helps in observing celibacy.

5. It awaknes the kundalini which keeps the body free from sluggishness and weakness.

6. This asana has the same advantages as Pashchimottanassana.

PASHCHIMOTTANASANA

This asana is also known as 'Ugrasana'. 'Ugra' means 'Shiva'. Lord Shiva is believed to be the good of annihilation. So he is called 'Ugra' or 'the terrible'. As this asana is very difficult to practise, it is known as 'Ugrasana'.

Technique: Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending bring the head between arms. The aspirants having flexible spine can touch the knees with the ahead at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Remain in this asana for five seconds. Begin with thirty seconds and gradually increase it to ten minutes.

Advantages:
(1). Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
(2). The excessive fat around the abdomen is reduced by practising this asana.
(3). It tones up the Kidneys, the stomach, the liver and other abdominal organs.
(4). It tones up the intestines and improves digestion.
(5). This asana cures Constipation, Indigestion, Liver-Diseases and loss of appetite.
(6). The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
(7). It makes the body handsome and shapely.
(8). It strenghens the calvic muscles.
(9). It cures hiccough.