Janu sirshasana

• Sit in the Seated Base Position (Prarambhik Sthiti).
• Bend the right knee and place the sole of the foot on the inside of the left thigh.
• Square the torso over the extended left leg and rest the hands on the thigh.
• Lengthen the spine then fold forward from the hips.
• Extend as far as appropriate without rounding the spine.
• Hold the pose for as long as comfortable then slowly lift the torso upright to the seated position.
• Practice up to 5 times or hold the pose for up to 5 minutes.

Breathing

• Exhale while folding forward.
• Breathe slowly and deeply in the position.
• Inhale to release and return upright.

Awareness

• Relaxation in the back and the thighs.
• Length of the spine.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Contraindications

• Back conditions.
• Sciatic.
• Hernia.

Benefits

• Calms the brain and helps relieve stress and mild depression.
• Stretches the spine, shoulders and hamstrings.
• Stimulates the liver, kidneys, ovaries and uterus.
• Improves digestion.
• Helps relieve the symptoms of menopause and menstrual discomfort.
• Soothes headache, anxiety and reduces fatigue.

Modification

• If the stretch is uncomfortable, bend the extended leg and allow the head to rest on the knee.

Practice note

• If the abdomen is touching the extended thigh release the head to rest on the shins.