Janu Sirsasana  
  • Beginner's Tip:
    • Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the sole of the foot. Keep the bent-leg foot active too. Broaden the top of the foot on the floor and press the heel toward the inner groin of the straight leg.
  • Modifications and props:
    • If you can't comfortably reach the extended-leg foot, use a strap. Loop it around the sole of the foot and hold it with your arms fully extended. Be sure not to pull yourself forward when using the strap; walk your hands lightly along the strap while you keep your arms and the front of your torso lengthened.
      Variation
      In some schools of yoga this pose is also performed with the perineum sitting on the bent-knee heel. The bent-knee leg is angled out to the side at somewhat less than 90 degrees.
  • Deepen the pose:
    • You can increase the challenge in this pose by widening the angle between the two legs past 90 degrees. Instead of bringing the bent-knee heel into the perineum, snug it into the same-side groin. Do this only if you have sufficient flexibility in the legs, hips, and back.
  • Partnering:
    • A partner can help you learn about grounding the bent-leg thigh. Have your partner stand behind you and press the inner edge of his/her foot against the inner groin of your bent leg. As you lengthen forward into the pose, see if you can release the head of the thigh away from the pressure of the foot, toward the floor.
  • Info
    • janu = knee sirsa = head.
  • 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.
  • Contraindications and Cautions:
    • Asthma.
    • Diarrhea.
    • Knee injury: Don't flex the injured knee completely and support it on a folded blanket.
                   
© Bhasinsoft India Ltd.