How to do Janu Sirsasana A: A Step-by-Step Guide

Ashtanga Yoga is a very traditional style of yoga that provides a set sequence of postures for practitioners to follow. The sequences are designed to strengthen and align the body, and connect the practitioner to the inner and outer workings of self. The Ashtanga system has six series’ and each series has a set of Sun Salutations, Standing poses, seated poses and finishing poses. As you master each pose, you slowly build up your practice with the pose that follows.

Today we explore Ashtanga Primary Series seated posture, Janu Sirsasana A. Also known as Head-to-Knee Pose A, Janu Sirsasana A offers many benefits from digestive stimulation to blood circulation and incredible stretches for the side body and hamstrings.

We have also written blog posts on Janu Sirsasana B and C from the Primary Series. Click here to access Janu Sirsasana B post, and here to access Janu Sirsasana C.

Benefits of Janu Sirsasana A:

Hamstring Stretch

Side body Stretch

Spinal Flexibility

Digestive Stimulation

Calming Effect

Blood Circulation

Introspection

Click here to watch the YouTube tutorial for Janu Sirsasana A

Contraindications and Precautions

Recent Abdominal Surgery: Please consult your healthcare provider before attempting this pose, as it involves pressure on the abdomen.

Pregnancy: Modify this pose by avoiding deep forward bends.

Hamstring or Back Injuries: It is advised that you consult a healthcare professional or a qualified yoga instructor advice before taking this posture.

Knee Injuries: Be mindful when bending the knee of the extended leg. Check out the modifications offered below and be sure to watch our YouTube tutorial before attempting this pose.

High Blood Pressure: Approach this pose carefully. Avoid deep forward folding and ensure you keep your head elevated to prevent a sudden drop in blood pressure.

Click here to watch the YouTube tutorial for Janu Sirsasana A

Step-by-Step Guide to Janu Sirsasana A

We will be entering this posture from downward facing dog, having just taken a vinyasa after Trianga Mukhaikapada Paschimottanasana to seated position.

(Vinyasa #7)

From down dog, step or hop your feet through and have a seat on the floor. Extend your legs out in front of you. Inhale and drop your right knee down and out to the right at a 90 degree angle from your hip. Press the toes of your right foot in to touch your inner left thigh. Extend your spine. Stretch your arms out and grab your left foot with your hands. Head up and flex your left foot.

(Vinyasa #8)

Exhale, fold out over your left leg. Left left is straight and left foot, flexed. Activate your left quadricep. If possible, draw your chin to your chin. Look to your toes (Padhayoragrai drishti). Take five deep breaths.

(Vinyasa #9)

Inhale, lift your head up. Lengthen your spine. Hands still holding your feet. Exhale there.

(Vinyasa #10)

Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground.

(Vinyasa #11)

Exhale and jump back into low plank position

(Vinyasa #12)

Inhale into Upward facing dog

(Vinyasa #13)

Exhale into Downward facing dog

(Vinyasa #14)

From down dog, step or hop your feet through and have a seat on the floor. Extend your legs out in front of you. Inhale and drop your left knee down and out to the left. Press the toes of your left foot in to touch your inner right thigh. Head up. Extend your spine and reach your arms forward and grab your left foot with both hands. Flex your right foot.

(Vinyasa #15)

Exhale, fold forward over your straight right leg. Continue to flex your right foot. Keep your right quadricep activated. If possible, bring your chin to your chin. Look towards your toes (Padhayoragrai drishti). Take five deep breaths.

(Vinyasa #16)

Inhale, lift your head and lengthen your spine. Keep your hands bound around your feet. Exhale there.

(Vinyasa #17)

Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground.

(Vinyasa #18)

Exhale and jump back into low plank position.

(Vinyasa #19)

Inhale into Upward facing dog

(Vinyasa #20)

Exhale into Downward facing dog

For modifications for this posture, be sure to check out our YouTube tutorial on Janu Sirsasana A. Tap above or click here to watch the YouTube tutorial for Janu Sirsasana A

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About Krista

I am a level II authorized Ashtanga Yoga teacher and I am passionate about sharing these teachings with all who wish to learn.

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