U T T I T H A   J A N U S H I R S H A S A N A

The name of this asana is composed from the following Sanskrit roots: Uttitha means lifting, Janu means knee, and Shirsha means head. Thus, Uttitha Janushirshasana means "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 muscles of the legs.

WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing it.

HOW TO PERFORM THE ASANA
One of the characteristics of this asana is the very precise synchronisation of the breath with the stages of the asana.

EXECUTION ON THE LEFT SIDE

STARTING POSITION
Stand with your feet parallel and close together.

Your inner focus represents the essential condition in order to perform this asana properly. To perform this asana without any pain, try to distribute the weight of your body on the entire surface of your soles. Keep the back straight and focus on what is going on within your body.

FIRST STAGE
Exhale and bend your left leg so that you can hold your big toe firmly with your left hand. Place your right hand on the right hip.


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

In the beginning you can hold your ankle instead of your toe, but the leg needs to be stretched on a horizontal line.

THIRD STAGE
This stage takes places during a slow and complete exhalation. Holding your toe tightly, bring your head down towards the leg while the vertebrae unroll from the sacrum to the upper part of the spine. Keep your head up as much as possible.


FINAL POSE
Stay still and breathe deeply ten times. These exhalations will be thoracic, as the abdominal muscles remain contracted.


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

Return to the starting position by breathing in slowly and unrolling the vertebrae, lifting first the head, and then the rest of the spine.

FOCUS ON THE LEFT SIDE
Perceive the intense activation of your left side, as well as the activation of the energies along the spine. Also perceive the activation of Muladhara Chakra, in its lunar, receptive, feminine aspect. On a secondary level, try to precieve the activation of Manipura Chakra.

EXECUTION ON THE RIGHT SIDE

STARTING POSITION
Stand with your feet parallel and close together. Your inner focus represents the essential condition in oder to perform this asana properly. To perform this asana without any pain, try to distribute the weight of your body on the entire surface of your soles. Keep the back straight and focus on what is going on within your body.

FIRST STAGE
Exhale and bend your right leg so that you can hold your big toe firmly with your right hand. Place your left hand on the left hip.


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

In the beginning you can hold your ankle instead of your toe, but the leg needs to be stretched on a horizontal line.


THIRD STAGE
This stage takes places during a slow and complete exhalation. Holding your toe tightly, bring your head down towards the leg while the vertebrae unroll from the sacrum to the upper part of the spine. Keep your head up as much as possible.


FINAL POSE
Stay still and breathe deeply ten times. These exhalations will be thoracic, as the abdominal muscles remain contracted.

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

Return to the starting position by breathing in slowly and unrolling the vertebrae, lifting first the head, and then the rest of the spine.

FOCUS ON THE RIGHT SIDE
Perceive the intense activation of your right side, as well as the activation of the energies along the spine. Also perceive the activation of Muladhara Chakra, in its solar, emissive, masculine aspect. On a secondary level, try to perceive the activation of Manipura Chakra.

ERRORS TO AVOID

• Holding the leg or several toes instead of one toe.
• Not rolling the vertebrae 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.

EFFECTS
Because the asana is a balance posture, it helps to obtain a greater awareness of 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 tone.

The legs benefit greatly from the practice of this asana. The tendons and muscles are toned 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 great vitality and it eliminates tiredness. It also brings a state of inner firmness.