To perform the Head to Knee pose (Janu Sirsasana), follow these step-by-step instructions:
Step-by-Step Guide
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Start Seated: Begin by sitting on the floor with your legs extended straight out in front of you (Dandasana or Staff Pose).
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Bend One Knee: Bend your right knee and draw your right foot toward your inner left thigh. Place the sole of your right foot against your inner left thigh, ensuring your right heel is close to your perineum. Your right knee should be dropped out to the side.
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Inhale and Lengthen: Inhale deeply and sit up tall, lengthening your spine. Imagine a string pulling you up from the crown of your head.
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Exhale and Fold: Exhale slowly and begin to fold forward, hinging from your hips, not your waist. Slide your hands forward along your left leg, reaching for your shin, ankle, or foot. Only go as far as is comfortable.
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Maintain Alignment: Keep your left leg straight and your left foot flexed. Ensure your chest is facing towards your left leg, not angled to the side.
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Deepen the Pose (Optional): With each inhalation, lengthen your spine further. With each exhalation, fold deeper into the pose, trying to bring your forehead closer to your knee. This is a gradual process; don't force it. It's more important to maintain a straight spine than to touch your forehead to your knee.
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Hold the Pose: Stay in the pose for 30 seconds to 1 minute, breathing deeply and evenly.
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Release: To release the pose, inhale and slowly lift your torso back up to a seated position. Extend your right leg back out in front of you to return to Dandasana.
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Repeat on the Other Side: Repeat the entire sequence on the left side, bending your left knee and folding over your right leg.
Important Considerations
- Listen to Your Body: Never force the pose. Stop if you feel any sharp pain.
- Modifications: If you cannot reach your foot, use a strap around your foot. You can also place a folded blanket or cushion under your hips to elevate them, which can make the forward fold easier.
- Benefits: Head to Knee pose can help stretch the hamstrings, groin, and spine. It also helps to stimulate the liver and kidneys.
- Contraindications: Avoid this pose if you have a knee injury or lower back pain. Consult with a qualified yoga instructor or healthcare professional if you have any concerns.
