Happy Baby Pose
March 30, 2015
Hero Pose
March 29, 2015

Head to Knee Pose

LEVEL

Anatomy

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Pose Type

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Sanskrit

Janu Sirsasana
(JAHN-nuu sher-SHAHS-anna)
janu = knee
sirsa = head 

BENEFITS

  • 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

CONTRAINDICATIONS

  • Slipped disc
  • Hernia
  • Back injuries
  • Asthma
  • Diarrhea
  • Knee injuries

HOW TO

  1. 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.
  2. Inhale and reach both hands toward the sky to lengthen the torso.
  3. 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.
  4. 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

Alternatives:

Modifications:

  • Hold onto the ankle, shin, or thigh (instead of the foot).
  • Sit on the edge of a folded blanket.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • 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.

VARIATIONS

  • Clasp your fingers around your outstretched foot.

WATCH OUT FOR

  • Straining the neck forward
  • Outstretched leg splaying out to the side