YOGA ESSENTIALS

ASANA

This Month - Janu Sirsasana

"Janu" means "knee" and "Sirsa" means "head". This is a seated forward bend, with one leg bent at the knee and the other stretched out. This pose gives a great stretch to the hamstrings and back muscles, without the same intensity of paschimottanasana.

• Sit on the floor with the legs extended together.
• Bend the right leg and place the sole of the foot flat against the inner thigh of the left leg. The right knee drops out to the side. Be sure to keep the toes of the left foot pointing up to the ceiling.
• Inhale and raise your arms above your head. Your upper arms should be beside your ears. Stretch upwards, opening the spine, creating space between the vertebrae.
• As you exhale, bend forward from the hips, stretching the chest forward as you lower the torso down towards the legs.
• Grasp your shins, ankles, or big toes; whichever you can comfortably reach safely. You can grab your wrists if you can reach your wrists around your feet.
• Your spine should be working itself flat and straight against the legs; the lower back and abdomen working towards the upper thighs, mid-back and the sternum working towards the lower thighs, the upper back and cervical spine working towards the shins. Visualize the back in a straight line.
• Relax the neck, and continue breathing while you hold the pose for 5, 10 or 15 breaths, depending upon your ability and comfort level. Eventually work up to holding the pose for 2 minutes.
• To come out of the pose, inhale and, while using the strength of the thighs, abdomen and upper body to assist the back, slowly rise back up to a seated pose with the arms overhead.
• Exhale and lower the arms to your sides.
• Repeat with the other leg.

Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.

HINTS:

• By creating space between the vertebrae before you move into the forward bend, you maximize your ability to lengthen and straighten the spine and achieve flexibility in the muscles along the spine.
• Your chest should be stretching forward as you bend into this pose. This will assist in the lengthening of the lower back.
• To avoid having rounded shoulders, think about dropping the sternum towards the knee, lengthening the chin towards the shin.

CAUTIONS:

• If you have lower back discomfort, have the feet about a foot apart. This will create space in the sacral area of the spine.
• If you have very tight hamstrings or back problems, keep the right knee bent as you bend forward into the pose. Bring your hands to rest on the floor. Relax the neck. Do not be concerned if you cannot get the legs straight. With practice, the hamstrings and calf muscles will lengthen.
• This pose may aggravate sciatica.
• Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.

BENEFITS:

• The whole spine is stretched, strengthened and limbered.
• The hamstrings and other leg muscles are stretched.
• The legs are toned and firmed.
• The abdominal muscles and organs are toned and stimulated, giving relief to constipation.
• Liver, spleen and kidneys are toned.
• The nervous system is toned.
• People suffering from enlargement of the prostate gland may benefit from holding the pose for a bit longer.

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