Janu Sirsasana, Head-To-Knee Forward Fold

by Restorative Yoga Poses on March 16, 2011

Benefits:
This pose stimulates the liver and kidneys and improves digestion. It also provides a deep stretch to the spine, shoulders, and hamstrings helping to relieve mild backache. Other benefits include reduction of anxiety, fatigue, and headache. It promotes a sense of calm and nourishing well-being.

Props:
Folded Blanket, Strap, Pillow or Bolster

Technique:
1) Sit on the folded blanket with both legs straight in front of you. Bend your right knee placing the sole of the right foot against the upper inner left thigh. Allow the right knee to rest onto the floor or support onto another folded blanket if it doesn’t reach the floor.
2) On an inhale lengthen the spine and exhaling twist the torso directing the navel towards the outstretched leg. Inhale again lifting the fingers towards the sky and then exhale descending onto the leg.
3) Use the strap hooked over the arch of the foot to gently pull yourself down over the leg with your arms bent.

4) When you feel you have lengthened your spine and feel you’ve met your edge with the hamstring stretch allow yourself to rest onto your leg if comfortable or place the pillow or bolster between your torso and leg allowing it to support you in the extended stretch. Turn your head to one side and allow the arms to drape onto the ground at your side.
5) Maintain this posture for 1-2 minutes gradually building tolerance to 3-5 minutes.
6) Switch legs and repeat steps 2-5.

Breath: Breathe deeply and allow all tension to release as you center yourself into a moment of pure relaxation.

Contraindications/Precautions:
Diarrhea, knee injury

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