In Detail: Januśirsasana
Sitting on the earth, stretch the left leg out in front of you, placing the sole of the right foot against the inner left thigh. Press the foot into the thigh, and the thigh into the foot; lower the knee to the earth, opening the hip joint and allowing it to relax. The heel of the extended foot reaches forward, toes flexed and pointed to the sky. Both sitting bones are evenly rooted to the earth. This is the foundation of Januśirsasana.
Inhaling, reach both arms up, growing the spine long. Hinging from the hips, reach the heart forward, over the foot in front of you. The hands may come to the foot of the extended leg, or to the shin or thigh. Lean only so far forward that the spine remains long and the heart open. Januśirsasana means ‘head-to-knee pose,’ but more accurately it should be called ‘heart-over-big-toe pose,’ for the lengthening of the spine is critical to correct posture.
After a few breaths, allow the head to move towards the shin, and the spinal column to gently round. There should be no deep bend in the low back—the fold comes from the hips. (If the muscles are too tight to fold all the way forward, lift the torso slightly and focus on reaching the heart over the big toe, keeping the spine long.)
The extended foot should remain flexed throughout the duration of the posture—this muscular engagement sends a command of relaxation to the muscles of the back of the leg, allowing for a deeper pose.
To perfect the posture, move the right kidney (or the low back on the same side as the bent knee) towards the thigh of the extended leg.
Breathe deeply for 1-2 minutes. Repeat for both sides, this time extending the right leg out in front, and placing the sole of the left foot to the inner right thigh.
A recap of important points:
1 - Press the thigh into foot and the foot into the thigh.
2 - Flex the extended foot, toes pointing to the sky, heel reaching forward.
3 - Bend from the hips, reaching the heart past the big toe.
4 - Finally, allow a gentle curve in the spinal column, breathing deeply through the body.
Inhaling, reach both arms up, growing the spine long. Hinging from the hips, reach the heart forward, over the foot in front of you. The hands may come to the foot of the extended leg, or to the shin or thigh. Lean only so far forward that the spine remains long and the heart open. Januśirsasana means ‘head-to-knee pose,’ but more accurately it should be called ‘heart-over-big-toe pose,’ for the lengthening of the spine is critical to correct posture.
After a few breaths, allow the head to move towards the shin, and the spinal column to gently round. There should be no deep bend in the low back—the fold comes from the hips. (If the muscles are too tight to fold all the way forward, lift the torso slightly and focus on reaching the heart over the big toe, keeping the spine long.)
The extended foot should remain flexed throughout the duration of the posture—this muscular engagement sends a command of relaxation to the muscles of the back of the leg, allowing for a deeper pose.
To perfect the posture, move the right kidney (or the low back on the same side as the bent knee) towards the thigh of the extended leg.
Breathe deeply for 1-2 minutes. Repeat for both sides, this time extending the right leg out in front, and placing the sole of the left foot to the inner right thigh.
A recap of important points:
1 - Press the thigh into foot and the foot into the thigh.
2 - Flex the extended foot, toes pointing to the sky, heel reaching forward.
3 - Bend from the hips, reaching the heart past the big toe.
4 - Finally, allow a gentle curve in the spinal column, breathing deeply through the body.