Follow the following steps in order to complete the Vibhakta Janushirshasana
Initially perform Hanumanasana with a lot of perfection.
Then do raise your both hands upward.
Do exhale slow and steadily plus bend the back so that chin can directly touch the foot to a great extent.
Then slowly move the head towards the knee.
Do grip the toes.
The crown of the head must touch the knees.
Entire body should be kept very firm and stretched.
Remain in this particular position for nearly 10 to 20 seconds with best normal breathing.
Do inhale slow and steadily
Then just raise the head above.
Then release the handgrip
Come back to normal position.
The anatomical focus of Vibhakta Janushirshasana are largely related to legs, and head along with hands, thighs, feet, waists, stomach, neck, hips, and chest region.
In Vibhakta Janushirshasana, the legs are perfectly stretched very well so it is best suitable for sportsperson and athletes. On the other hand, this particular asana is most apt for ladies in order to cure various types of gynecological issues of major and minor nature.
There are several benefits of Vibhakta Janushirshasana. Few of them are as follows -
It largely reduces mental stress and physical strain.
It is a good exercise for the entire body parts with a lot of perfection.
It largely reduces anxiety and fatigue.
It helps in broadening the shoulder region.
It perfectly improves spinal flexibility to a great extent.
It rightly leads to proper blood supply in the whole body.
It gives relief for constipation.
It really soothes the head and neck region.
It improves digestion.
It stimulates the central nervous system.
It reduces the pain in the legs
It largely helps to reduce body pain to a great extent.
It helps to shape the belly.
It is a good exercise for certain ailment when recommended by personal physician.
It strengthens by creating better posture.
It improves the nervous system.
It stretches the lungs and chest.
It provides calmness to the mind.
To a great extent, perfectly tones the spine code.
It strengthens and stretches the feet, hips, thighs, waists, stomach and neck.
It rightly stimulates abdominal organs.
It actually strengthens the arms and the wrist region.
It stretches and strengthens the legs and hands.
It gives more energy and lightness to the entire body.
All those yoga practitioners who are really suffering with different types of back injuries, shoulder injury and high or low blood pressure should never indulge in Vibhakta Janushirshasana in any situations and circumstances. Those who are sick with any major or minor diseases should perform this asana too. Extra personal care should be given while indulging in this asana.
The beginners who are performing Vibhakta Janushirshasana must take extra care while indulging in this asana. In case, if they find any difficulty in performing this asana with bending then they can opt for some easy steps only without any physical strain and mental stress. It is highly advised to indulge in this asana in group or with an active partner so that the beginners can feel much comfortable in many aspects.
The variations of Vibhakta Janushirshasana can be direct brough about through just extending the given steps in this posture. The variations can be done as per the ability of the individual yoga practitioner's personal limits. It is highly advised not to do personal research for indulging in variation without any expert guidance. It is better to advise from your yoga expert or personal physician while indulging in certain variations in the said asana.
It is to be highly noted that Vibhakta Janushirshasana is a simple and easy asana that can be indulged by all age groups and both the gender. The proper props which can be largely used in this asana are a chair or tool just for support in the yoga session.
It is better to perform Vibhakta Janushirshasana with an active partner in any given situations and circumstances with a lot of perfection. An active partner can clearly observe the practitioners perform this asana and correct the mistake that has happen by mistake while indulgence. A partner can encourage the practitioner of yoga to wholeheartedly indulge in the correct manner of performing the asanas. On the other hand, partner is the person who easily recognizes the mistakes committed by the yoga practitioners and helps them to correct it immediately with a lot of perfection. A partner is like a close friend who is always a well-wisher in the yoga session to a great extent. A partner's presence in the yoga session gives more courage and strength for indulging in the various types of asanas.
You can indulge in different type of bending postures related to preparatory poses before indulging in Vibhakta Janushirshasana such as Hanumanasana and Humana Valikilyasana. These preparatory asana should be performed with good care so that right type of warm up is achieved before indulgence in Vibhakta Janushirshasana.
It is to be noted that for better relaxing and resting of the complete body you can also indulge in certain type of follow up poses after indulging in Vibhakta Janushirshasana such as Head-to-Knee Forward Bend or Janu Sirsasana and Revolved Head-to-Knee Pose or Privrtta Janu Sirsasan. Vibhakta Janushirshasana performer really needs good rest so that can be achieved through these said follow up asana with a lot of perfection.
The perfect deepening of the pose related to Vibhakta Janushirshasana can be successfully achieved through the extension of each and every step. It largely helps to strengthen and stretch the legs, neck and hands to a great extent. Deepen of pose related to Vibhakta Janushirshasana should be done with certain amount of extra care and personal abilities.