JANU SHIRSHASANA

Description

JANU SHIRSHASANA Asana group: sitting poses, forward bends Translation of the name from Sanskrit: • janu — knee; • shirsha — head. 1. Setup Starting position: Dandasana. Bend the right leg and place the right foot against the inner left thigh, the right knee out to the side. With an inhale lengthen the spine and raise the arms. On the exhale fold forward over the straight left leg, taking the left foot with both hands. Lower the forehead toward the shin (or the knee). Keep the back long. Hold, then change the side. 2. Simplified and advanced variations Simplified variations: • use a strap around the foot; • place the hands on the shin instead of the foot. Advanced variations: • bend the extended leg slightly and draw the body closer; • take the elbows to the mat beside the leg. 3. Injury prevention Fold from the hips, not by rounding the lower back. Keep the bent knee on the mat or supported. Do not pull the head down with force.

Effects

• flexibility
• digestion