Janu Sirsasana
(Head-to-Knee Forward Bend)
(JAH-new shear-SHAHS-anna)
janu = knee
sirsa = head
Head-to-Knee Forward Bend brings flexibility to the hamstrings and spine while calming the nervous system.
Benefits
Calms the brain and helps relieve mild depression....Stretches the spine, shoulders, hamstrings, and groins...Stimulates the liver and kidneys...Improves digestion...Helps relieve the symptoms of menopause...Relieves anxiety, fatigue, headache, menstrual discomfort...Therapeutic for high blood pressure, insomnia, and sinusitis...Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.
Deepen the Pose
Explore Janu Sirsasana within your body anywhere from five breaths to several minutes (on each side). As you extend your spine forward, observe how one side of the body shortens. Can you try to move with both sides of your torso even and extended? When you hinge forward, do you lose your ground? Try to keep the pelvis connected to the earth (your right sitting bone may come off the ground). Where do you feel your breath in the pose? Feel the flow of your breath in the back of your body. Does it touch your entire back, sides, and front? Allow your face to relax as you deepen your forward bend. As the pose takes you inward, what do you feel inside? Are you aware of an emotional tone? And behind that feeling what is there? Like the sage Ramana Maharshi—who came to the joy of his Self by meditating on the question, "Who am I?"—allow your natural observation of your Self within yoga practice to lead you to the truth within each moment.
For Books, Anotomical Focus and 3-D Visuals
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