Head to Knee Pose and Stretching Pose ( Janushirasana and Paschimotthanasana

This combination of poses creates wonderful stretch in the sciatic nerves, which helps prevent and treat that common and painful condition, sciatica. It also improves the flexibility of the last five vertebrae of the spine, as well as the ankle, knee, hip, shoulder, elbow and wrist joints. When you stretch out over one extended leg in the first two parts of this Sequence, you will once again find that one side is more flexible than the other. This just proves that you are human!

As a beginner, you may not be able to lock your knees. No problem. Pull on the toes, and try to straighten your legs on the floor, chest up, back flat. If you feel a pull in the backs of your knees and legs, that' s good. That means you are stretching the sciatic nerves, thigh biceps and calf muscles.

Stretches

• Hamstrings
• Trapezius
• Last 5 vertebra of the spine
• Sciatic nerve
• Hip joints

Strengthens

• Biceps
• Deltoids
• Abdomen
• Thighs

Stimulates

• Liver
• Spleen
• Pancreas
• Thymus Gland
• Thyroid
• Parathyroid
• Digestive System
• Immune System

Benefits

• Head to knee pose helps balance blood sugar levels and the metabolism
• Improves flexibility of sciatic nerve and ankle, knee and hip joints
• Enhances kidney function
• Increases circulation to liver, spleen and pancreas
• Stimulates thymus gland, digestion and immune system
• Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other digestive problems
• Regulates function of the pancreas, assisting those with diabetes or hypoglycaemia
• Mobilizes joints and increases elasticity in the lumbar spine
• Relieves compression of the spine and sciatica
• Improves concentration and mental endurance
• Reverses flow of kundalni energy, distributing it through the spine, improving creativity