The name of this asana is composed from the following Sanskrit roots: Supta means lying, Janu means knee, and Shirsha means head. Thus, Supta Janushirshasana means "the asana of the head to the knees, lying".
WHO CAN PERFORM THE ASANA?
The only people not permitted to perform this asana are those suffering from a hernia. This asana recommended for preventing hernias, but once this problem exists, it cannot be performed.
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
Lie on your back, legs close together and hands on the hips. Breathe regularly several times, then exhale and empty your lungs before proceeding to the first stage of this asana.
FIRST STAGE
This first stage is always done with the inhalation. Lift your left leg until it is perpendicular to the floor, and hold the toe with the index and middle finger of your left hand. Do not bend the knees.
The right hand, placed on the right hip, will hold the right leg on the floor, this is very important to get the maximum benefits from this asana.
FIRST IMMOBILE STAGE
Exhale deeply. Contract the abdominal muscles while pulling the left leg with your arm, trying to bring the knee as close to your face as you can. Both legs need to remain stretched during this asana, and the right leg needs to remain on the floor.
Stay still in this position and breathe deeply and forcefully at least five times; breathe in through the nose and exhale through the mouth. During the exhalation, contract the abdominal muscles so that you can eliminate all the residual air from the lungs.
Return to the first stage with the left leg perpendicular to the floor.
SECOND IMMOBILE STAGE
This stage is done on the exhalation. After returning to the first stage with the left leg perpendicular to the floor, lower and rotate your left arm and leg to the left, until they reach the floor, or they are stretched to the maximum.
In this position, breathe deeply for at least five times, inhaling through the nose and exhaling through the mouth.
Keep the right leg on the floor and avoid rotating the pelvis to the left.
Return to the first stage with the left leg perpendicular to the floor while you inhale and then exhale through the mouth and return to the starting position, bringing the left leg to the floor, next to the right leg.
Relax for a few minutes, breathing regularly, calmly and then perform the asana on the right side.
FOCUS ON THE LEFT SIDE
Focus on the flow of the energies through the torso, arms, and left leg. Perceive the activation of Manipura Chakra, as well as the receptive aspect of Muladhara Chakra. Perceive also an improved state of vitality, self-confidence and inner strength.
EXECUTION ON THE RIGHT SIDE
STARTING POSITION
Lie on your back, legs close together and hands on the hips. Breathe regularly several times, then exhale and empty your lungs before proceeding to the first stage of this asana.
FIRST STAGE
This first stage is always done with the inhalation. Lift your right leg until it is perpendicular to the floor, and hold the toe with the index and middle finger of your right hand. Do not bend the knees.
The left hand, placed on the left hip, will hold the left leg on the floor, this is very important to get the maximum benefits from this asana.
FIRST IMMOBILE STAGE
Exhale deeply. Contract the abdominal muscles while pulling the right leg with your arm, trying to bring the knee as close to your face as you can. Both legs need to remain stretched during this asana, and the left leg needs to remain on the floor.
Stay still in this position and breathe deeply and forcefully at least five times; breathe in through the nose and exhale through the mouth. During the exhalation, contract the abdominal muscles so that you can eliminate all the residual air from the lungs.
Return to the first stage with the right leg perpendicular to the floor.
SECOND IMMOBILE STAGE
This stage is done on the exhalation. After returning to the first stage with the right leg perpendicular to the floor, lower and rotate your right arm and leg to the right, until they reach the floor, or they are stretched to the maximum.
In this position, breathe deeply for at least five times, inhaling through the nose and exhaling through the mouth. Keep the left leg on the floor and avoid rotating the pelvis to the right.
Return to the first stage with the right leg perpendicular to the floor while you inhale and then exhale through the mouth and return to the starting position, bringing the right leg to the floor, next to the left leg.
Relax for a few minutes, breathing regularly, calmly.
FOCUS ON THE RIGHT SIDE
Focus on the flow of the energies through the torso, arms, and right leg. Perceive the activation of Manipura Chakra, as well as the emissive aspect of Muladhara Chakra. Perceive also an improved state of vitality, self-confidence and inner strength.
POSSIBLE ERRORS
1. Not synchronising the breath with the movements.
2. Not breathing deeply enough.
3. Bending one leg or the other.
EFFECTS
THE MUSCLES
The abdominal muscles receive the greatest benefit from this asana. The posterior muscles of the legs are also stretched. At the same time, the dorsal muscles are invigorated from the effort of performing this asana.
THE BLOOD CIRCULATION
The deep, forceful breath causes the decongestion of all the internal organs. The blood flow is increased in heart and in the lungs.
The blood circulation through the veins is also stronger, which leads to the increase of the volume of arterial blood circulated.
THE INTERNAL ORGANS
All the internal organs benefit from the practice of Supta Janushirshasana, as they are vigorously massaged and toned.
The colon is especially “worked” by this asana, because the position compresses the lower abdomen and implicitly the colon. This asana amplifies the intestinal peristalsis, and eliminates constipation.
THE JOINTS
This asana acts effectively on the joints of the hips, and helps to maintain a good elasticity of these joints.
THE GENITAL SYSTEM
In the case of men, this pose leads to a decongestion of the prostate. Even so, the women are the main beneficialiaries of this asana. The whole genital system is toned, especially the ovaries.