JANU SIRSASANA A
in this seated forward bend imagine that you are pushing your torso toward your extended leg using the muscles of your middle/lower back rather than pulling with your arms and shoulders.
Exhale, bend your right knee and bring the sole of your foot into your left inner thigh. There should be a 90 degree angle between your bent knee and your straight leg. Fold forward at your hips bringing your hands to your left foot. Inhale, lift and open your chest. Exhale, fold deeply forward and hold the pose for five breaths. Inhale, lift your chest and raise your gaze. Exhale, release your foot, straighten both legs and go into a vinyasa. Repeat the pose on your left side. Go into a vinyasa.
This posture involves a deep but delicate twist in your low abdominal area.Take particular care to monitor uddiyana bondha (see page 36) as you exhale and fold forward.
o If your bent knee is a long way off the floor, support it using a cushion or rolled-up blanket. If you can’t reach your foot with your hands, hold onto your shin instead.
Come to a seated position as for Janu Sirsasana A. Exhale, place your hands behind you and lift your hips up and forward to sit your perineum over the heel of your right foot. The top of your foot rests on the floor and the angle between your knees is slightly less than in Janu Sirsasana A. Reach forward and hold your left foot with your hands.
in this seated forward bend imagine that you are pushing your torso toward your extended leg using the muscles of your middle/lower back rather than pulling with your arms and shoulders.
Exhale, bend your right knee and bring the sole of your foot into your left inner thigh. There should be a 90 degree angle between your bent knee and your straight leg. Fold forward at your hips bringing your hands to your left foot. Inhale, lift and open your chest. Exhale, fold deeply forward and hold the pose for five breaths. Inhale, lift your chest and raise your gaze. Exhale, release your foot, straighten both legs and go into a vinyasa. Repeat the pose on your left side. Go into a vinyasa.
This posture involves a deep but delicate twist in your low abdominal area.Take particular care to monitor uddiyana bondha (see page 36) as you exhale and fold forward.
o If your bent knee is a long way off the floor, support it using a cushion or rolled-up blanket. If you can’t reach your foot with your hands, hold onto your shin instead.
Come to a seated position as for Janu Sirsasana A. Exhale, place your hands behind you and lift your hips up and forward to sit your perineum over the heel of your right foot. The top of your foot rests on the floor and the angle between your knees is slightly less than in Janu Sirsasana A. Reach forward and hold your left foot with your hands.
