AnatomyGroin, Hamstrings, Spine
Pose TypeForward Bend, Seated
Janu Sirsasana (JAHN-nuu sher-SHAHS-anna) janu = knee sirsa = head
- Stretches the hamstrings, groin, spine, and shoulders
- Increases circulation to the spinal nerves
- Tones the abdominal organs
- Stimulates the liver and kidneys
- Relieves anxiety and fatigue
- Slipped disc
- Back injuries
- Knee injuries
- Sit on the floor with your legs outstretched. Bend your left leg and place the sole of your left foot against your right thigh, close to the groin.
- Inhale and reach both hands toward the sky to lengthen the torso.
- Exhale, hinge forward from the hips, and fold down over your right leg. Hold onto the outer edges of your right foot. Relax your neck.
- Stay in the pose for several breaths. Inhale and reach your arms up; then exhale and release them. Straighten your leg and change sides.
MODIFY OR REPLACE
- Hold onto the ankle, shin, or thigh (instead of the foot).
- Sit on the edge of a folded blanket.
- Keep the outstretched foot and knee pointing upward.
- Keep the neck in line with the spine.
- Lengthen the spine on each inhalation. Release toward the outstretched leg on each exhalation.
- Clasp your fingers around your outstretched foot.
WATCH OUT FOR
- Straining the neck forward
- Outstretched leg splaying out to the side