Categories
strike a pose yoga

janu sirsasana

[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

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