Janu Sirsasana (Head to Knee Pose) registers as 5* on Iyengar’s 60* scale of difficulty. This pose provides a great stretch to the side body and benefits your liver, spleen, and kidneys.
Practitioners often approach Janu Sirsasana with their bent leg at a right angle from their straight leg. This approach limits the stretch in the sides of the torso. Instead, as Iyengar says, “The angle between the two legs should be obtuse. Do not keep the left knee in line with the left thigh at a right angle to extend the right leg. Try and push the left knee as far back as possible, so that the body is stretched from the bent leg.” For some of us, widening the pose to an obtuse angle might not be possible. Work from where you are.
Creating an obtuse angle between your left and right legs is only one way to deepen the side-stretch of Janu Sirsasana. You can also explore variations on the placement of your hands on your feet. Iyengar instructs you to first catch your fingers around your toes, then attempt to clasp the soles of your feet, then attempt to clasp your wrists together behind your foot. Progressively deepening the pose in this way will help open up your side body. Also try placing your left hand on the outside of your right foot and your right hand on the inside of your right foot. In this variation, when your arms cross over each other you lengthen the stretch from your left hip point all the way up your left side and to your left fingertips.
Small adjustments like this can open up new space in the body and provide new perspective on the poses. Often the most nuanced shift in our physical and mental alignment unlocks new depths on the mat. What subtle adjustments have you made on your mat that changed your perspective?
Related posts:
- Namaste, Parsvottanasana (Intense Side Stretch Pose)
- Adjusting to the Light on Yoga: Parivritta Parsvakonasana (Revolved Side Angle)
- Subtle Joys: Uttihita Parsvakonasana (Extended Side Angle)
- Resting Your Head in Paryankasana (Couch Pose)
- The Two Faces of Vatayanasana (Horse Face Pose)
Tags: alignment, asana, Iyengar, Janu Sirsasana, Light on Yoga, yoga
It would be “obtuse” of me to try to create an obtuse angle between my right and left legs in this pose, since I can barely touch my feet!
Nice post!
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