Vira Bhava Yoga School

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Janu Sirsasana: get up close and personal…with your knee.

As we listen to the circadian rythyms of the season, our asana practice begins to shift to a grounded and introspective tone.

Janu Sirsasana can be seen on and off the mat and is often a crowd-pleaser among runners, dancers, and those who have an unusual fascination with getting their face to meet their knees.. While this asana may seem widespread, if can often by cast aside by the power yoga lovers of the world, despite it’s powerful impact. But we know our VBY yogi’s know it packs a punch of benefits that shouldn't be overlooked.

Why Janu Sirsasana? Janu Sirsasana is a treasure during vata season, offering a blend of expansion and introspection. It allows for exploration of both the energetic and physical aspects of yoga, promoting balance and depth in your practice.

As you delve into Janu Sirsasana, let it be an opportunity to connect deeply with yourself, listening to your body's wisdom and the subtle shifts within. Embrace this chance for self-reflection and grounding as you get up close and personal with your knee.

Before getting into the asana:

When considering this asana, take care to properly warm up prior to settling down and whispering sweet nothings to your knee. Consider a few slow and steady sun salutations or whatever gets your body warm while remaining grounded. It is also a great idea to have some handy helpers nearby, consider a blanket under the booty, a strap, or even a sturdy scarf (to get into character for the cold season).

Steps for Janu Sirsasana:

  1. Foundation: Sit on a blanket for hip elevation. Extend one leg out, flexing the foot. Bend your other knee, placing the foot against the inner thigh of the extended leg.

  2. Alignment: Ensure your torso faces the extended leg. Use a strap around your foot if reaching is a challenge.

  3. The Fold: Inhale, lengthen your spine. Exhale, gently fold over the extended leg. Aim to keep your spine long, avoiding the hunchback posture.

  4. The Twist: Engage a subtle twist by turning your belly towards the extended leg. This encourages a deepening of the stretch.

  5. Hold and Observe: Stay in the pose for several breaths, noticing the sensations in your body and the rhythm of your breath.

  6. Vayus: The focus is generally on Apana vayu, encouraging downward and outward movement of prana. You may also feel intense movement through Samana vayu, encouraging discernment and assimilation of all of the lessons from the past year.

Tips and Modifications:

  • Warm-Up: Begin with sun salutations to prepare your body.

  • Props: Utilize a strap or scarf to aid in reaching your foot. A blanket under your hips can aid in alignment.

  • Mindful Movement: Pay attention to the sensations in your body, especially the stretch along the extended leg and the hip of the bent leg.

  • Gentle Approach: If you feel strain, ease up. It's about connecting with your body, not pushing it beyond comfort.

  • Bilateral Practice: Remember to practice on both sides for balance.

As you delve into Janu Sirsasana, let it be an opportunity to connect deeply with yourself, listening to your body's wisdom and the subtle shifts within. Embrace this chance for self-reflection and grounding as you get up close and personal with your knee.