[JAH-new shear-SHAHS-anna]
head-to-knee pose
BENEFITS
- restorative
- re-energizes the body
- aids digestion: stretches ascending and descending colon
MUSCLES
- spinal extensors
- latissimus dorsi
- hamstrings
- gastrocnemius
- soleus
PREP POSES
- dandasana
- paschimottanasana
- baddha konasana
- upavista konasana
- supta padangustasana
- uttanasana
- prasarita padottanasana
- vrksasana
COUNTER POSES
- apanasana
- setu bandhasana
PROCEED WITH CAUTION
- Listen to your body. Pushing body beyond healthy limits can creates stress on the spine, knee, hip and sacroiliac joints.
- Avoid rounding the spine or allowing sacrum to tilt backward.
- Lift the sternum before lowering toward the knee hinging from the hip.
MODIFICATIONS
Experiencing knee pain?
- Sit on a blanket, rolled mat or towel to take pressure off the knee
- Place the foot lower on the extended leg above the knee joint
Tight hamstrings?
Loop a strap around sole of the foot of extended leg. Hold each end of the strap in both hands.
PRACTICE CHILLASANA
VIDEO LINK: Stay tuned..coming soon to YouTube.
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RESOURCES
Ashtanga Yoga: The Practice Manual ~David Swenson
Yoga Anatomy ~Leslie Kaminoff & Amy Matthews
Yoga for Depression ~Amy Weintraub
Yoga Sequencing ~Mark Stephens
