Head-to-Knee Pose (Janu Sirsasana) - [jah-new-shear-shahs-anna]

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 as both a warming up and cooling down pose.

1. 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.
2. 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.
3. 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.
4. Bring your head into alignment with your spine. The gaze is down. The breath is steady.
5. 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.