English Name : Head To Knee Pose
Sanskrit Name: Janu Sirsasana A
Jane = knee
Sirsa = head
Asana = pose
Going into the pose:
1. Sit with the legs outstretched (Staff Pose / Dandasana)
2. Bend the right knee and place the right foot close to the perineum
Flex the left foot
Inhale, reach both arms up
3. Exhale, fold forward, bind the wrist over the left foot
Hold for 30 seconds
Keep the front of the torso long, do not round the back. Let the belly touch the thigh, and then chest. Head and nose should touch the leg
With each inhalation, lengthen the front torso, with each exhalation, fold deeper
To release the pose, draw the tailbone toward the floor, inhale lift the torso.
Extend the right leg; repeat the pose on the opposite side
– Elevate hips by sitting on a cushion or folded blanket to encourage the forward bend to occur at the hip joint and not the low back.
– Place a folded blanket or cushion under bent knee if knee does not comfortably release onto the ground.
– To aid the stretch in hamstrings and reduce the use of hip flexors, use a strap by looping it around the sole of the foot. Keep a steady
hold onto the strap with chest open and front torso lengthened.
– Most important – Avoid pulling forcefully forward when using a strap.
– The main muscles involved are the calves and the hamstrings. While you use other muscles while in this asana, you are in a forward
bend position, and the muscles that allow you to bend as far as you can are your calves and hamstrings
– Stretches your spine, back muscles, hamstrings, and groins.
– Massages and stimulates your internal organs like the liver and kidneys.
– Improves digestion and helps heal gastric ailments.
– Calms the mind and central nervous system.
– Relieves anxiety, fatigue, headache, and menstrual discomfort.
– Helps relieve symptoms of menopause.
– Therapeutic for high blood pressure, depression, and insomnia.
– Enhances the swadhisthana chakra
Precaution & Contraindication:
– Knee injuries – Avoid flexion of the injured knee if discomfort occurs. Try performing with the bent knee supported on a folded blanket.
– Low back injury especially if history of lumbar disc herniation.
Kat (200 hr Yoga TTC 07/14 Weekend)