What is the Sanskrit name for Head-to-Knee Pose?

The Sanskrit name for Head-to-Knee Pose is Janu Sirsasana, pronounced "JAH-noo sheer-SHAH-sah-nah". This seated pose is classified as intermediate level.

Is Head-to-Knee Pose suitable for beginners?

Head-to-Knee Pose (Janu Sirsasana) is an intermediate-level pose. Beginners should build foundational strength before attempting this seated posture.

What are the benefits of Head-to-Knee Pose?

Head-to-Knee Pose is a seated pose that improves flexibility in the hips and hamstrings and calms the mind.

Postura da Cabeca ao Joelho

Janu Sirsasana

JAH-noo sheer-SHAH-sah-nah

Intermediario Sentado

Uma flexao para frente assimetrica que alonga um isquiotibial de cada vez e auxilia a digestao.

Como fazer Postura da Cabeca ao Joelho

Sente-se com uma perna estendida
Coloque o outro pe contra a coxa interna
Gire o tronco em direcao a perna estendida
Inspire para alongar, expire para inclinar-se para frente
Alcance o pe ou use uma faixa

Benefits

Stretches the hamstrings, groin, and spine
Stimulates the liver and kidneys
Aids digestion and relieves mild anxiety
Calms the brain and helps relieve mild depression
Addresses side-to-side flexibility imbalances

Muscles Engaged

HamstringsErector spinaeHip adductors (bent-leg side)GastrocnemiusHip external rotators (bent-leg side)

Modifications

Loop a strap around the sole of the extended foot to maintain a long spine while reaching
Sit on a folded blanket to tilt the pelvis forward
Place a bolster on the extended leg and rest the torso over it for a restorative variation

Cautions

Avoid with a knee injury on the bent-leg side; extend both legs instead
Use caution with herniated discs; keep the fold shallow
Not recommended with acute diarrhea

Respiracao →

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