Sanskrit: Janu Sirsasana
jah-noo SHEER-SHAH-sah-nah
Benefits
Stretches spine, hamstrings and groin
Tones abdominal organs and uro-genital system
Calms mind and relieves anxiety
Standard Cues
Sit with your legs stretched in front of you.
Bend your right leg and place the sole of your foot against your left upper thigh. Flex your left foot.
Turn your upper body toward your extended leg. Slowly bend forward with an exhale.
Walk your hands down your leg and grasp your shin, ankle, or toes. Relax your neck.
Hold the pose and take slow, deep breaths.
Rise with an inhale. Change sides.
Short Cues and options
Keep neck in line with spine
Bend elbows
Flex extended foot
Precautionary Warnings
Avoid this pose if you have asthma or a knee injury.