Janu Sirshasana

Hatha Yoga: The Yoga of the Physical Body.

Janu Sirshasana : The Head to Knee Pose.

Instructions.

Sit with the legs stretched in front of the body.

Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.

Keep the knee on the floor throughout.

Lean forward.

Grasp the toes of the straight leg with both hands.

Do not bend the knee.

Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.

Repeat the process with the other leg folded.

Breath.

Exhale while bending the trunk forward.

Retain the breath if you stay in the final pose for a short time.

Breathe normally if the pose is held for long periods.

Inhale while returning to the sitting position.

All other details as for paschimottanasana.

Note.

Keep both knees in contact with the floor.

Do not strain the muscles but gently stretch them.

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Hatha Yoga: The Yoga of the Physical Body.

Janu Sirshasana : The Head to Knee Pose.

Instructions.

Sit with the legs stretched in front of the body.
Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.
Keep the knee on the floor throughout.
Lean forward.
Grasp the toes of the straight leg with both hands.
Do not bend the knee.
Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.
Repeat the process with the other leg folded.

Breath.

Exhale while bending the trunk forward.
Retain the breath if you stay in the final pose for a short time.
Breathe normally if the pose is held for long periods.
Inhale while returning to the sitting position.
All other details as for paschimottanasana.

Note.

Keep both knees in contact with the floor.
Do not strain the muscles but gently stretch them.

Top of This Page.

Yoga Asana Directory

Om Aham Mani Contents

EE MEDITATION ENLIGHTENMENT TEXTS

MEDITATION ENERGY ENHANCEMENT MAIN PAGE