Standing head between knees pose

Utthia Janu Sirshasana

• Stand with the feet shoulder width apart and arms beside the body.
• Keep the back and head aligned, bend forward from the hips and lower the abdomen toward the thighs.
• Wrap the arms around the outside of the legs and either clasp the hands behind the calves or interlock the fingers.
• Lower the head toward the knees.
• Keep the legs straight and use the arm muscles to gently pull the torso closer to the thighs.
• Hold the pose for as long as comfortable then release the arms, engage the abdominal muscles and mindfully raise the body upright.
• Practice up to 5 times.

Breathing

• Exhale before folding forward.
• Retain the breath out while folding forward and holding the position.
• Inhale to release and return upright.

Awareness

• Relaxation in the back and the thighs.
• The length of the spine.
• Synchronized breath with movement.
• Swadhisthana chakra.

Contraindications

• Back conditions.
• Sciatic.
• Hernia.
• Heart conditions.
• High blood pressure.
• Cautions for inverted postures apply.

Benefits

• Calms the mind.
• Stretches the spine and hamstrings.
• Stimulates the pancreas.
• Improves digestion.