ANATOMY OF YOGA: JANU SIRASANA
Janu Sirasana is a pose that stretches your hamstring and calf, while also opening the hip, groin and releasing tension from your back, neck and shoulders. It can also help calm the brain and could help relieve mild depression. It could also be beneficial for those with insomnia and high blood pressure, and it can help relieve anxiety, fatigue, and menstrual discomfort.
Here’s how to do it:
Start by sitting on the floor with your legs straight out in front of you. Bend the left knee, drawing the heel back towards your pelvis. Pressing the sole of the left foot to the inner thigh of your right leg, draw the left knee down towards the floor. Ground yourself evenly through the sit bones, activate the right leg by engaging the quads and hamstrings and the right foot flexed. On an inhale, lengthen through the spine and twist slightly, so the navel lines up with the middle of the right thigh. On an exhale, extend forward, resting both hands on the floor on either side of the right leg. Try not to let your back hunch over, staying focused on the length of your torso rather than trying to touch your head down to your leg. To keep the length imagine someone is lifting the crown of your head up even as you hinge from the hips over your extended leg. Keep the lower belly engaged to protect the spine. Hold and breathe here for at least 5 breaths. Don’t forget to do the other side!
*Please note these instructions are very basic guides. If you are new to yoga, please find a local studio near you and take a couple of classes before attempting to practice alone. We cannot be held responsible for an injury caused by following these instructions.