Head to knee pose - Janu Sirsasana
Day 11 of the #wildloveadvent yoga challenge
Janu Sirsasana has always been a posture that I find myself in, its full variation (with both legs straight) has been my all time favourite, now this doesn't mean I have always been able to do it, because I haven't! I couldn't touch my shins let alone my toes when I started to do yoga, it's the practice and dedication that will move you deeper over time. This is a posture that calms the mind, you can withdraw from the space around you and rest into yourself, it also stretches the complete back body.
Head to knee pose - Janu Sirsasana
1. From a seated position with the legs straight in front of you, bend the right knee up to the chest (close the knee joint) and then allow the right knee to soften out to the side towards the floor, the sole of the right foot rests on the inner left thigh.
2. As we find the alignment for the posture before we fold forward it can be wonderful to support underneath the outer thigh of the bent leg. Also a pillow under the pelvis can be helpful as you may gain more range of movement for the hips.
3. Flex the left foot and lengthen the back of the leg towards the mat.
4. Inhale the lengthen the waist and lift the crown of the head. Slowly direct the upper body inline with the left knee and foot. (There will be a tiny rotation which will access the right side lower back and waist).
5. Exhale to draw the belly in and reach forwards with the heart and maintain the length of the spine as you hinge from the hips, this will allow the stretch to be in the back of the leg (where we want it!) Be mindful not to bend at the waist, take your time, inhaling to lengthen, exhaling to soften.
6. Guide the hands to rest on the left thigh, shin or knee. The more you gain flexibility within the legs the deeper you will go, don't force to grab the feet as this can compromise the spine. Patience and spaciousness is what we are looking for!
Tips & adjustments:
- Elevate the pelvis on a pillow for more range of movement.
- Support the outer thigh for the bent leg.
- Approach the posture as a Yin variation and prop yourself up!
+ Calms the mind.
+ Stretches the spine, hamstrings, and hips.
+ Stimulates the liver and kidneys.
+ Improves digestion.
+ Helps relieve the symptoms of menopause and menstrual discomfort.
+ Relieves anxiety.
+ Eases fatigue and stagnant energy.
✨ Take part in the 24 day advent challenge! Enjoy a pose a day that can help you find movement, presence and play. Join in any time and if you're sharing on socials be put in the prize draw for a gorgeous Yoga Design Lab mat, a self care gift box or tickets to a future event. Lets share the love for our practice and inspires others along the way.
Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildloveadvent
All my love, V
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