Janu Shirsasana A, B, C --> Head to Knee Pose A, B, C

Janu Shirsasana A, B and C Health Benefits

Jan Shirsasana is performed in Ashtanga Yoga Primary series in the seated posture sequence. It is a restorative posture that reenergises the body and improves digestion by stretching the ascending and descending colon. This posture also combines the benefits of a full back-body stretch with a slight torso twist. Therefore, it is also beneficial for dancers and athletes. Although the translation is "head to knee" pose, it is not of utmost importance to do so. The crucial part of performing the posture is maintaining a long spine in correct alignment. 
This posture as many other ones helps to relieve depression, headaches, anxiety and it calms the nervous system. Yet, it should not be practiced while experiencing the symptoms as yoga is not a quick fix. Only a regular yoga practice will improve your well-being and eliminate the symptoms. 

• Calms the brain and helps relieve mild depression
• Stretches the spine, shoulders, hamstrings, and groins
• Relieves anxiety, fatigue, headache, menstrual discomfort
• Massages and stimulates your internal organs like the liver and kidneys
• Improves digestion and helps heal gastric ailments
• Helps relieve symptoms of menopause.

Triang Mukha Eka Pada Paschimottanasana --> Folded Leg Forward Bend

Triang Mukha Eka Pada Paschimottanasana Health Benefits

In Sanskrit "triang" means three limbs, "mukha" means face, "eka" means one, "pada" means foot, "paschima" means west, "uttana" means tense and "asana" means pose. Therefore it means three body parts and the face involved in a tense one foot back stretch.   It is easier to reach the forward foot in this posture than in the other seated forward bends in Ashtanga Yoga Primary Series. It is therapeutic for ankle or knee sprains and any swelling in the legs. It also keeps the internal organs from being sluggish. Overall the posture keeps you healthy and trim especially combining it with other forward bend postures. 

• It helps to recover from travels as it helps with leg swelling
• It gets rid of fatigue
• Helps with insomnia problems (good to do the posture before bed if can't sleep)
• Opens up the hips and knees
• Stretches hamstrings and spine 
• Tones the abdominal muscles in a passive way
• Calms the mind

Ardha Baddha Padma Paschimottanasana -->Half Bound Lotus Forward Bend

Ardha Baddha Padma Paschimottanasana Health Benefits

This posture in Ashtanga Yoga is one of the first ones in floor sequence in Primary Series. This intense forward bend opens up the hips and knees and stretches the hamstrings and spine. The abdominal organs are toned as circulation to the pelvis is stimulated. Furthermore, the lotus leg heel is pressing into the abdominal organs and it benefits the digestive system. 

• It increases the flexibility of the knee joints
• Stretches the shoulder joints
• Increases the flexibility of the hip joints
• It stretches the back muscles and increases blood circulation to the spinal nerves
• It stretches and tones the hamstrings and calf muscles
• Massages and tones the internal organs, which is beneficial for weight loss 
• This posture relieves constipation
• Stimulates the liver, kidneys, ovaries, and uterus