Yoga - Janu Sirasan

Step by Step

1. Sit on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn't rest comfortably on the floor, support it with a folded blanket).

2. Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones.

3. Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum.

4. Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor.

5. Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.


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Physical Awareness

Hamstrings
spine
Groins

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Therapeutic Applications

Mild backache
Anxiety
Fatigue

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Benefits

Calms the brain and helps relieve mild depression
Stretches the spine, shoulders, hamstrings, and groins
Stimulates the liver and kidneys
Improves digestion
Helps relieve the symptoms of menopause
Relieves anxiety, fatigue, headache, menstrual discomfort
Therapeutic for high blood pressure, insomnia, and sinusitis
Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

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Contraindications and Cautions

Asthma
Diarrhea
Knee injury: Don't flex the injured knee completely and support it on a folded blanket.

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Beginner's Tip

Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the sole of the foot. Keep the bent-leg foot active too. Broaden the top of the foot on the floor and press the heel toward the inner groin of the straight leg