Flow Study: Head-to-Knee Pose
Janu Sirasana, or head-to-knee pose, is considered to be a modern yoga pose as it wasn’t specifically mentioned in ancient yogic texts. It is thought to be based on Mahra Mudra, a meditative pose from Hatha Yoga. In this posture,
Head-to-knee pose lengthens the hamstrings, strengthens the low back, and may help promote digestion and stimulate internal organs.
How to Do Head-to-Knee Pose
Start in a seat at the center of your mat. Extend the right leg long and pull the left heel towards the body.
On an inhale, lift your arms overhead. Rotate your torso towards the lengthened leg. Then, hinge at the hips and fold over the extended leg.
In the forward fold, hands can rest on either side of the leg or wrap around the ankle or bottom of the foot. Try to lengthen the spine and shine the heart forward, even as you fold.
To exit the pose, extend the arms overhead on an inhale. On the exhale, bend the knee of the extended leg and return to a seated posture.
Repeat the pose on the opposite side.
Heart-Opening Head-to-Knee Pose Variation
To stretch the side body and open the heart, try this variation on the pose (see image below as an example):
Start in a seat at the center of your mat. Extend the right leg long and pull the left heel in towards the body.
Inhale the arms overhead. On the exhale, lean towards the right leg, placing the right forearm on the mat alongside the right calf. Tilt the chest open (or even towards the ceiling) and sweep the left arm overhead.
Unwind and then repeat on the opposite side.
Journal Prompts for Jaru Sirasana
When does my heart feel most open? When does my heart feel closed off or surrounded by walls?
How can I cultivate an open-hearted spirit as I move through my day?