Monday, November 21, 2016

"Pie in the Sky Yogini: Modifying Janu Sirsasana with Grace!

Janu Sirsasana or head to knee pose, re-energizes the body and aids in digestion by stretching the ascending and descending colon. Many times while moving into this pose we have illusions of grandeur and move to deeply. Instead, try moving into this pose with grace and patience.

  • Try not to drop your sacrum and round your spine. It is important when placing the sole of your foot to the inner aspect of the extended leg you gently swing your knee away from the the extended leg so there is enough space for you to fold forward.
  • Make sure you pull up on the kneecap of the extended leg or engage the quadricep powerfully.
  • If there is a tendency for your low back to round, then try placing your sitting bones on a folded blanket or firm foam pad. 
  • If you have knee pain try moving your bent knee towards the straight leg as a woder angle can create stress on the sartorius muscle, which runs the length of the thigh and connects to the knee.
  • If you have tight hamstrings try using a strap, placing it around the lower arch of your extended leg. Hold one side of the strap in each hand and use the strap to help you lift the sides of your waist. Fold forward as far as you can keep your spine concave and chest lifted.
Stay humble and enjoy this pose!


Mary Jane Kasliner

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