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Head-to-Knee Pose (Janu Sirsasana) - [jah-new-shear-shahs-anna]
Janu = the knee; Sirsa = the head
Although this is a seated pose it can bring
the body much energy and heat. It is good for healing gastric
ailments. It may also help to cure asthma. It is excellent
for both a warming up and cooling down pose.
- Sit on the floor with the legs straight
out from the hip joints. Bend one knee, placing the bottom
of the foot on the thigh of the opposite leg. Relax the
bend leg towards the floor. Lengthen the straight leg out
through the ball of the foot and heel, spreading the toes.
From the extension of the leg lengthen the spine out through
the crown of the head.
- Inhale and reach the arms up over head.
With a long spine bend from the hip creases forward. Bring
the chest square over the front leg. Inhale and extend throughout
the body. Exhale and release forward.
- Bring the hands towards the feet. Bend the
elbows to come deeper into the forward bend. Exhale and
soften the abdominal muscles down between the leg. Open
the chest away from the abdominal stretch and release forward.
- Bring your head into alignment with your spine. The gaze
is down. The breath is steady.
- To come out of the pose bring the torso vertical. Release
the bent knee. Bring the leg straight out onto the floor
with the feet hips width apart.
Benefits:
- Opens the back body, helping to prevent injury
- Releases the hamstrings and side body
- Energizes the entire body
- Heats the body
- Aids in digestion
Cautionary Notes/Modifications:
- People with tight hamstrings and/or back
bodies should keep the torso high in the pose and concentrate
on breathing into the stretch.
- If the hands do not come to the feet bring
them shoulders width apart on the floor or bring a strap
around the ball of the foot. Remember to keep the shoulder
blades down the back, the spine long and the chest open.
- If the back curves bring the sit bones on one or two blankets
to support the forward movement of the pelvis.
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