HEAD TO KNEE FORWARD BEND (Janu Sirsasana)
Head to Knee Forward Bend
The whole category of forward bends are great cooling down poses. I find them too intense to start with, but once the body is warm, and the hamstrings open, these poses can be quite enjoyable.
ALIGNMENT
Sitting in Staff Pose (Dandasana), bend one knee and bring the sole of the foot to the inner thigh.
Make sure the extended leg’s toes are pointing to the sky.
Square the hips over the extended leg’s knee.
Inhale and lift up out of the pelvis; exhale and slowly fold toward the foot, keeping the heart/sternum lifted.
VARIATIONS
A different sensation can be had from rounding the spine and gently tucking the chin into a bandha (jalandhara), although the straighter spine is more traditionally taught.
WORK IN THE POSE
If the hands do not easily reach the foot, a strap wrapped around the sole is helpful.
If the hands easily reach the foot, a block can be placed beyond the foot and held onto.
Back off of intense sensation in the hamstrings or lower back.
Work on bringing the belly to the tops of the thighs first, and then the forehead to knee while being cognizant of any egoic urge to pull or force.
BENEFITS
- Quiets the brain
- Relieves anxiety
- Stretches the spine and hamstrings
- May alleviate high blood pressure and aid digestion
CONTRAINDICATIONS
- Sciatica
- Low back issues
- Hamstring tears
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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