Yoga posture - Janu Sirsasana II
Translation: Knee to the Head 2
From a seated position extend one leg diagonally out and bend the other
knee. Then take the foot back so that it is behind you being careful not to
hurt the knee joint.
Lean forward and down so that the chest lies on the extended leg.
Hold the foot and open the elbows pulling the body towards the toes. This
will lengthen the spine a little more.
Point the toes, heel or ballpoints of the toes.
This is a yoga posture that stretches the knee, hamstrings and lower back.
Look forward or down. Looking forward and stretching through the chin can
help alignment by stretching the torso. Do this for a moment after settling
into this posture then look down again.
In the extended leg make and effort to lengthen the back of the leg by
pushing the knee down towards the mat. Glance at the alignment of the foot.
Make sure the big toe and pinky toe are in horizontal alignment.
In the bent leg the hip has a tendency to rise up. Be aware of this and
try to move the hip down towards the mat.
Variations:
Allowing the extended leg to turn out a little will stretch the Iliotibial
Band. It is a great stretch on the outer muscles in the leg and can even provide
a good hip stretch.
Tips
Bring awareness around the neck. The neck is a place where stress can
gather preventing the vital flow of prana. This can also result in a restriction
in the ability of many of the elements, such as water and air, to flow through
the neck. Make sure the element of space is present all around the neck and
remove tension.
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