Janu Sirsasana (Head to Knee)

“Yoga 4 Love’s Big Book of Yoga Postures” Lisa Ware E-RYT 500:

janu=knee sirsa=head

Calms the brain, stretches spine, shoulders, hamstrings, and groin. Stimulates the liver and kidneys, and improves digestion.

Use a blanket under the knee if injured.

“The Key Muscles of Yoga” Ray Long MD:

“The gluteus medius contracts and abducts the bent leg…Anterior fibers also medially rotate the thigh, protecting the knee.”

“The Complete Book of Vinyasa Yoga” Srivatsa Ramaswami:

Bend forward, hold your foot with both hands and place your forehead on your knee or further down the shin.

“Healing Yoga” Swami Ambikananda

Direct breath to the back. The muscles of the lower back will expand as you breathe in and contract as you breathe out.

Bend one knee and place heel into groin. Raise arms overhead. Pivot forward from the hips, extending arms and body down the outstretched leg. Release all effort and yield to gravity.

“Yoga Body: Anatomy, Kinesiology, and Asana” Judith Hanson Lasater PhD:

“This pose is an asymmetrical one and therefore can cause torque at the sacroiliac joint…create the forward bend not by bending over her straight leg but rather by reaching and bending forward from the bent knee side ilium, thus reducing the torque over her SI joint.”

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