Happy Baby Pose – Ananda Balasana: Step-by-Step Guide
May 11, 2025Headstand – Salamba Sirsasana: Step-by-Step Guide
May 15, 2025
Head to Knee Pose (Janu Sirsasana) is a seated forward bend that stretches the back, hips, and hamstrings while calming the mind and improving digestion. It is a great pose for increasing flexibility in the lower body and promoting relaxation. This pose can also relieve menstrual discomfort and stimulate the kidneys and liver. Here’s how to perform Janu Sirsasana with proper alignment.
Step-by-Step Instructions:
Starting Position: Begin by sitting with your legs extended in front of you in Staff Pose (Dandasana), with your spine tall and feet flexed.
Bend the Right Knee: Bend your right knee and place your right foot against your left inner thigh. Relax your right knee down towards the floor.
Flex the Left Foot: As you inhale, flex your left foot, pressing the top of the thigh down into the mat. Lengthen your spine and raise your arms overhead, keeping your chest open and shoulders relaxed.
Rotate the Upper Body: Gently rotate your upper body slightly to face your left leg. Keep your spine long as you fold forward from the hips on your exhalation.
Forward Fold: As you fold, keep your chest open, and avoid rounding your back. Reach your hands down to frame your left leg, or take hold of your ankle or foot for a deeper stretch.
Hold the Pose: Stay in the pose for 5 to 10 breaths, focusing on lengthening your spine with each inhale and deepening the fold with each exhale.
Exit the Pose: To come out of the pose, inhale as you lengthen your spine and gently rise back to an upright seated position.
Beginner’s Tips:
Use a Cushion for Support: If you find it difficult to tilt your pelvis forward, sit up on a folded blanket or cushion. This will help you maintain the length in your spine and allow for a more comfortable forward fold.
Using a Strap: If you can’t reach your foot comfortably, try using a strap around the ball of your foot. This helps you maintain spinal length while folding forward. Make sure not to pull too forcefully, as this can cause strain.
Knee Modification: If you are unable to keep the extended leg straight, it’s okay to bend your knee slightly. Focus on folding from the hips, and use the bend to create more space for the forward fold.
Benefits of Head to Knee Pose:
Calms the Mind: This gentle forward fold has a calming effect on the nervous system, promoting mental relaxation and clarity.
Stimulates Digestion: The compression of the abdomen in this pose stimulates the digestive system, aiding in digestion and relieving bloating.
Stretches the Hips and Hamstrings: Janu Sirsasana deeply stretches the back of the body, including the hamstrings, hips, and groins, promoting flexibility and releasing tension.
Relieves Menstrual Discomfort: This pose can be beneficial for relieving menstrual cramps and discomfort by stimulating the pelvic area and providing a gentle stretch to the lower back and abdomen.
Stimulates the Kidneys and Liver: The forward fold stimulates the internal organs, including the kidneys and liver, promoting detoxification and overall health.
Things to Watch Out For:
Avoid Pulling Too Hard: Be careful not to pull yourself forcefully into the forward bend, especially if you are using a strap. This can cause your back to round and shorten the front of your body. Always focus on lengthening the spine first, and then fold from the hips.
Knee Comfort: If the extended leg feels uncomfortable, you can slightly bend the knee and place a blanket underneath it for additional support and cushioning.
Lower Back Care: If you have any lower back pain, skip this pose or practice with the knees bent. Be gentle with yourself and avoid any strain.
Variations to Try:
Hand Binding: If you can reach past your foot, you can try taking hold of your right wrist with your left hand and bind around your left foot. This variation deepens the stretch and adds a sense of stability.
Widening the Angle: To deepen the stretch, widen the angle between the two legs by moving the bent knee further back. This increases the stretch in the groins and hips.
Yin Yoga Variation: In Yin yoga, a similar pose called Half-Butterfly is practiced. The key difference is that in Yin, the student relaxes into the pose, allowing the back to round gently and the legs to soften. The pose is held for 3 to 5 minutes in a relaxed, passive state.
Head to Knee Pose (Janu Sirsasana) is an excellent stretch for the back, hips, and hamstrings while promoting relaxation and digestive health. It’s a great pose to add to your yoga practice to increase flexibility and calm the mind. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today.
