Step 1: Setup
Create a stable base and prepare spinal length before folding.
Janu Sirsasana (Head-to-Knee Pose)
जानु शीर्षासन | Forward Bend practice details from Nirog Yoga
Introduction
Janu Sirsasana is an asymmetrical seated fold that opens one hamstring at a time while soothing the mind.
Key Alignment Cues
- Extend one leg actively and fold over that leg.
- Keep bent-knee thigh relaxed and externally rotated.
- Square torso gently toward extended leg.
- Lead with chest before lowering head.
Benefits
- Improves unilateral hamstring mobility.
- Supports digestive calm and introspective focus.
- Balances asymmetry between left and right sides.
Precautions
- Support bent knee if hip discomfort appears.
- Avoid pulling aggressively on foot.
Modifications
- Place folded blanket under hips for easier hinge.
- Use strap around extended foot and keep elbows soft.
Common Mistakes
- Twisting torso away from extended leg.
- Collapsing chest and rounding entire back.
Practice Rhythm
Recommended hold: 5 to 8 breaths each side
Breath pattern: Inhale length, exhale fold with softness.
How to Practice (Step-by-Step)
- Sit with one leg extended and opposite sole to inner thigh.
- Inhale and raise arms to lengthen torso.
- Exhale and hinge over extended leg with long spine.
- Hold, breathe, then rise and repeat other side.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move progressively into shape while maintaining smooth breath.
Step 3: Exit and Reset
Return upright and switch sides after a neutral breath.