Janu Sirsasana: Head to Knee Pose
Janu sirsasana (JAH-new shear-SHAHS-anna), may look simple, but it combines elements of a forward fold, twist, and side body stretch. Head to knee pose stretches the hamstrings, low back, and groins and can be adjusted to be very challenging or very relaxing.
Philosophy + Origin
While the name of the pose may seem to reveal an intention based on physical anatomy (head to knee pose), janu sirsasana is really all about turning inward and creating space for self-reflection. Instead of focusing on the intensity of the posture — or a desire to bring your head to your knee — turn your attention to the peace and stillness that may be hiding beneath the more prominent sensations.
- Use a folded blanket under your hips to help keep a forward tilt of your pelvis.
- Place a folded blanket under your extended knee to offer support, especially if the knee doesn’t readily touch the ground.
- Loop a strap around the foot of your extended leg to deepen the stretch in the hamstrings while keeping the spine long.
- To deepen the stretch and increase the intensity of this pose, widen the space between your knees.
- Begin in a seat with your legs stretched out in front of you. If your low back rounds, sit up on some blankets or a pillow.
- Bend your right knee and place the sole of your foot near your left inner thigh, top of your foot on the ground. Option to place a blanket under your right thigh or ankle to support.
- Turn your torso toward your left leg. Inhale to lengthen your torso, exhale to walk your hands forward and reach your chest to your left toes.
- Ground down through your left thigh and reach through your left heel. Keep the front of your torso long and your sternum lifted. If there’s room, option to lower your forehead to your extended leg.
- Lengthen your tailbone behind you to encourage your natural lumbar curve.
- After up to three minutes in janu sirsasana, lift yourself up and out of the posture on an inhalation. Return to seated then repeat on the other side.
- Bound angle pose | Baddha konasana
- Reclined hand to toe pose | Supta padangusthasana
- Standing forward bend | Uttanasana
- Seated forward fold | Paschimottanasana
- Wide angle forward bend | Upavistha konasana
- Tree pose | Vrksasana
- Knees to chest pose | Apanasana
- Supported fish pose
- Janu = knee
- Sirsa = head
- Asana = pose
- Stretches the quadratus lumborum (QL), hamstrings, and groins.
- Thought to provide relief for headaches, menstrual discomfort, digestive issues, and stress.
Paschimottanasana: Seated Forward Bend Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Paschimottanasana (POSH-ee-moh-tan-AHS-ah-nah) invites space to the hamstrings and lower back as well as the mind. While there’s no need to touch your toes in this pose, practicing regularly can help lengthen the muscles in the legs and back to encourage flexibility and ease.
Philosophy + Origin
Paschimottanasana is one of the earliest-known yoga postures, dating back to the Yoga Pradipika. This pose is commonly known as seated forward bend or seated forward fold, but is also referred to as the stretch of the West, referring to the back side of the body.