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Janu Sirshasana

In Sanskrit Janu means "knee," Sirsha means "head" and Asana means "pose" or "seat." This Asana translates to Head To Knee Pose.

This relaxing pose has three different variations known as A, B and C which are more often practiced in Ashtanga Yoga which is also known as Raja Yoga.

Practice - Variation 1

Preform Dandasana or staff pose.

Spread as wide as is comfortable for you.

Inhale the left heel into the groin.

Exhale, turn the torso inline with the right foot.

Inhale the hands up with the palms facing each other.

Exhale the hands down to the right foot while the head comes to the knee and allowing the hips to pivot forward bringing the lumbar region of the back into proper alignment.

Hold this pose while breathing normal.

Inhale back to center.

Exhale the left foot out.

Preform the right side.

Practice - Variation 2

Preform Dandasana of staff pose.

Inhale turning the outside of the left foot to the mat.

Exhale the left heel to the groin.

Inhale the hands up with the palms facing each other.

Exhale bending forward at the hips, bringing the hands to the right foot while the head comes to the knee and allowing the hips to pivot forward bringing the lumbar region of the back into proper alignment.

Hold this pose while breathing normal.

Inhale lifting the torso back to center.

Exhale the left foot out.

Preform left side.

Duration

Practice up to 5 rounds or hold each side for 30 seconds, gradually building to 1 minute.

Note

You can use a Yoga strap for assistance by wrapping the belt around the soul of the foot while holding the strap, walking the hands down the strap toward the foot with the exhale.

As you exhale while bending forward, pivot the hips forward to bring the lumbar region of the back into proper alignment. This will give a greater elongation to the muscles of the hamstrings and calves as well as to help you get deeper into this Asana.

Keep the legs straight without locking the knees.