Head to knee pose ( Janu Sirsasana)
1. Sit on the floor, or on a small block or cushion to lift your hips slightly. Extend both legs, then bend your right knee so that your right foot touches your left thigh.
🫁 If your right knee is a long way from the floor, prop it up with a cushion or a block.
🌊Breathing in, lift your arms over your head with your palms facing each other and lengthen the whole of your spine.
2. As you breathe out, lower your hands to the floor on either side of your left knee (or your shin or foot if they are easy to reach). Relax your torso as you fold forward toward your extended leg.
3. Hold the pose for as long as feels comfortable, ideally for 5-6 minutes, to experience the full benefits of the asana.
4. After 5 minutes or so, slowly ease on up.
5. You can lean back on your hands to release the hips.
6. You can do the windshield wipers, dropping the knees from side to side.
7. Or any movement that feels organic for you. Perhaps even a few table top, just lifting the hips up and down.
8. When you’re ready, turn and face the right leg this time.
✨ And repeat the same as you did with the previous posture.
Physical Benefits
🧘♀️ This posture stimulates the spine and internal organs. Bowing your head down is also a gesture of relinquishing your burdens and ” letting go “, both physically and mentally.
🌸 Janu Sirsasana gently stretches the hamstrings and lower back while opening the hips, groin, and inner thighs. With regular practice, it can help improve flexibility, mobility, and posture, while the gentle compression of the abdomen may also support digestion and encourage a sense of relaxation.