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‘janu’ means ‘knee’
‘sirsa’ means ‘head’
‘asana’ means ‘posture’
This pose is a forward fold pose bringing the head towards the knee while bending the upper torso from the hips. This pose is considered as a great hip opener and it also opens the hamstrings.
Stretches the spine, shoulders, hamstrings, and groins.
Calms the brain and helps relieve mild depression.
Stimulates the liver and kidneys.
Improves digestion.
Helps relieve the symptoms of menopause.
Relieves anxiety, fatigue, headache, menstrual discomfort.
Alleviates mild backache.
Solar Plexus Chakra
(Manipura)
Ego Identity, Personal Power, and Ambition.
“I’m Worthy.”
Sacral Chakra
(Swadisthana Chakra)
Emotional Identity, Creativity, and Desire.
“I’m Joyful.”
Root Chakra
(Muladhara Chakra)
Physical Identity, Stability, and Sense of Safety.
“I Belong.”
Sit in Staff Pose with the legs stretched out in front of you as the torso is raised up and straight, inhale and bend the right knee and bring the right foot placing it up to the inside of the left thigh. Rotate your left leg inward so that your knee and footpoint are straight up. Turn your torso to face the left leg.
Inhale and stretch the arms above your head.
Exhale and extend your arms forward, holding your foot with both hands.
Inhale and lengthen from your pelvis up through your head. As you exhale extend forward over your left leg. Reach your hands forward around your left foot. If you are able to keep your spine extended, you can place your forehead on your upper shin. Keep your left leg actively engaged and straight.
Inhaling again and go forward. Getting a good grip on the left foot, slowly raise the chest and the upper back and watch the expansion of the chest and the rib cage and take 5-10 breaths here.
Repeat this pose on the other side. After, relax completely in Dandasana or Staff Pose.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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