Janu Sirsasana (Head To Knee Pose)
Learned: Asana Lab
See Manual Pages: 118, A-114, A-118
Where this can show up in class: Forward, Peak Pada, Afterward
This pose can be done in the following orientations: Seated.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Crown (as you lengthen first) |
Pelvis Extended leg heel Extended leg sitz bone Bent leg Bent leg knee |
Extended leg Bent leg knee Crown (once folded) |
Extended leg quad Bent elbows (if grabbing foot) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Block under bent leg Strap to reach foot Sitting up tall, creating tension, w/out forward fold Leaning over ankle instead of extended leg Lifting up and twist towards bent leg |
Vrksasana Baddha Konasana Parsvottanasana Utthita Hasta Padangusthasana (w/ bent leg) Upavistha Konasana Parivrtta Janu Sirsasana Upavistha Galavasana Prep / Upavistha Eka Pada Galavasana Prep Ardha Baddha Padma Paschimottanasana |
Counter Twist Parighasana Janu Sirsasana (other side) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Bent leg external rotation |
Hamstrings Back muscles Bent leg adductors Bent leg glutes Bent leg piriformis |
Extended leg quads Core |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| SI joint sensitivity | Fold towards middle or bent knee to keep SI joint symmetrical |
| Rounding spine; Posterior tilt | Sit on edge of block to make for anterior tilt; Bend knees slightly |
| Bent leg knee popping up | Move bent leg foot farther from body, lower on extended leg; Place block under bent leg |
| Hips open too wide | |