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DAY 14 - Seated Forward Fold #wildlove30days

Its here! A day late as Ive had the busiest weekend ever!

Day 14 of the #wildlove30days 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 will 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 thighs, shins or knees. 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 a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildlove30days

Have fun and enjoy!

V x


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