HEAD TO KNEE POSE
JANU SIRSHASANA
(JAH-new shear-SHAHS-anna)
Janu = Knee
Sirsa = Head
Steps:
- Sit with your legs extended. Press your hands onto the floor and lengthen your spine upward.
- Bend your right leg and move your knee out to the right. Place your right heel on the inner edge of your right thigh near the perineum. Rotate your left leg inward so that your knee and foot point straight up.
- Turn your torso to face your straight leg and extend your arms forward, holding the sides of your foot with both hands. Inhale and lengthen from your pelvis up through your head.
- Exhale and extend forward over your left leg, leading with your heart. Reach your hands forward, if you are able to keep your spine extended, you can place your forehead on your upper shin. Keep your left leg actively engaged and straight. Press your hands into the resistance of your foot, and actively widen your elbows to draw your torso deeply forward.
- Stay in the pose for several good breaths. Release and repeat on the other side.
Variations:
Follow steps 1 through 3. For tight hamstrings and lower back sit on a folded blanket and use a strap around your feet.
Benefits:
Opens chest and lungs; Stretches the calf, hamstring, and lower back; Helps relieve menstrual and menopausal discomforts; Improves digestion; Increases circulation to the liver, kidneys and colon; Alleviates fatigue and headache; Strengthens the low back
Contraindications:
Low blood pressure; Knee injury; Asthma