Head to knee exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Head to knee )

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Name of exercise  Head to Knee
Other names of exercise Head to knee
Description of exercise Head to knee exercise, also known as Janu Sirsasana in Sanskrit, is a seated forward bend pose in yoga. It involves sitting with one leg extended and the other bent, bringing the forehead to touch the extended knee. This pose helps to stretch the hamstrings, calves, and spine, as well as improve flexibility and balance. It also stimulates the digestive and reproductive systems, and can help to relieve anxiety and stress. The key to this exercise is to keep the spine long and to focus on the breath while gently easing deeper into the pose. It is a great addition to any yoga or stretching routine for overall physical and mental well-being.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with a straight leg out to side at 45 degrees as shown.
  • Bend opposite knee, placing sole of foot against inside of thigh, close to groin.
  • Raise arms overhead, elbows straight, palms together.
  • Bend forward toward straight leg and grasp ball of foot and lower forehead to knee.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Hip, Knee, Ankle & Foot, Entire Body
    Type of Muscles Cervical, Back, Hamstring, Outer Thigh
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    Type of Action Flexion, Extension, Adduction, Abduction, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Strengthened core muscles
  • Increased blood circulation
  • Improved digestion
  • Reduced stress and anxiety
  • Improved posture
  • Increased hip mobility
  • Improved balance
  • Strengthened back muscles
  • Improved focus and concentration

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The head to knee exercise, also known as the Janu Sirsasana in yoga, is a beneficial pose for stretching the hamstrings, back, and hips. However, there are certain situations where it should be avoided. Firstly, if you have a knee injury or chronic knee pain, this pose can put too much strain on the knee joint and worsen the condition. It is also not recommended for people with lower back injuries or herniated discs, as the forward folding motion can aggravate these issues. Pregnant women should also avoid this pose, especially in the later stages of pregnancy, as it can put pressure on the abdomen and potentially harm the baby. If you have high or low blood pressure, it is best to avoid this pose as it can cause a sudden drop or rise in blood pressure. Those with vertigo or dizziness should also avoid this pose as it involves bending forward and may worsen these conditions. Overall, it is important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any pre-existing conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Repeat with other side. If you cannot reach foot, you may bend knee slightly until you gain more flexibility.

    • Helpful in Diseases

  • Hamstring injuries
  • Lower back pain
  • Sciatica
  • Herniated disc
  • Osteoarthritis
  • Rheumatoid arthritis
  • Scoliosis
  • Piriformis syndrome
  • Lumbar spinal stenosis
  • Sacroiliac joint dysfunction

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    Frequently asked questions

     

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