Yoga, with its centuries-old lineage, offers a treasure trove of poses that transcend the physical realm and touch the realms of mindfulness, flexibility, and inner balance. One such pose that encapsulates this holistic approach is Janu Sirsasana C, or Head-to-Knee Pose C. This seated asana not only stretches and strengthens the body but also nurtures a deep connection between the mind and body. In this blog post, we delve into the nuances of Janu Sirsasana C, exploring its benefits, precautions, and the profound harmony it can bring to your yoga journey.
Click here to access our yoga tutorial on Janu Sirsasana C
Benefits of Janu Sirsasana C
Stretching the Hamstrings:
Janu Sirsasana C involves stretching one leg straight while folding the other leg, allowing for a deep stretch along the back of the extended leg, primarily targeting the hamstring muscles. Regular practice can increase flexibility in the hamstrings over time.
Opening the Hips:
The folded leg in this pose creates a gentle opening in the hip of the extended leg, promoting flexibility and mobility in the hip joint.
Strengthening the Back and Core:
While folding forward, you engage your core muscles to support the movement and maintain stability. This engagement helps in strengthening the abdominal muscles and the muscles along the spine.
Improving Digestion:
Forward bends like Janu Sirsasana C can help stimulate the digestive organs and promote healthy digestion by providing a gentle massage to the abdominal area.
Relieving Lower Back Pain:
The pose can help alleviate mild lower back discomfort by stretching and releasing tension in the lower back muscles.
Calming the Mind:
The forward folding aspect of this pose can have a soothing effect on the nervous system, potentially helping to calm the mind and reduce stress and anxiety.
Enhancing Mind-Body Awareness:
Janu Sirsasana C encourages you to focus your attention on your breath, body alignment, and sensations. This mindfulness aspect can enhance your mind-body connection and increase self-awareness.
Improving Circulation:
The gentle compression and release of the abdominal area during the pose can aid in improving blood circulation in the pelvic region and lower limbs.
Relieving Menstrual Discomfort:
This pose is often recommended to help alleviate menstrual discomfort, as it stretches the pelvic area and promotes relaxation.
Promoting Flexibility:
Practicing Janu Sirsasana C regularly can gradually increase flexibility in the hips, hamstrings, and lower back, leading to improved overall flexibility in your body.
Remember that yoga poses affect individuals differently based on their body structure, flexibility, and health conditions. It’s important to practice with proper alignment, listen to your body, and avoid pushing yourself too far into the pose. If you’re new to yoga or have any underlying health concerns, consider practicing under the guidance of a qualified yoga instructor to ensure your safety and to gain the maximum benefits from the pose.
Click here to access our yoga tutorial on Janu Sirsasana C
Step-by-Step Guide to Janu Sirsasana C
We will be entering this posture from downward facing dog, having just taken a vinyasa after Janu Sirsasana B to seated position.
(Vinyasa #7)
From down dog, look forward and walk or jump your feet through and have a seat on the floor. Extend your legs out in front of you. Take the right foot with your hands and guide the ball of the right foot onto the floor close to your body. The toes will be pressing down into the ground. Begin pressing right heel into the left inner thigh. The right heel should be close to the pubic bone. The right knee is at a 45 degree angle. Extend your spine. Stretch both arms forward and grab your left foot with your hands. Head up. Left foot is flexed.
(Vinyasa #8)
Exhale as you fold forward over your left leg. Continue to flex your left foot. Actively engage your left quadricep. If possible, bring your chin to your chin. Look towards your toes (Padhayoragrai drishti). Take five deep breaths. It is important that you continue to actively press your right heel into your inner left thigh. This will help create oppositional force, which will protect the right knee.
(Vinyasa #9)
Inhale, lift your head and lengthen your spine. Keep your hands bound around 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 Chaturanga Dandasana.
(Vinyasa #12)
Inhale into Urdhva Mukha Svanasana(Upward facing dog)
(Vinyasa #13)
Exhale into Adho Mukha Svanasana (Downward facing dog)
(Vinyasa #14)
From down dog, look forward and walk or jump your feet through and have a seat on the floor. Extend your legs out in front of you. Take the left foot with your hands and guide the ball of the left foot onto the floor close to your body. The toes will be pressing down into the ground. Begin pressing left heel into the right inner thigh. The left heel should be close to the pubic bone. The left knee is at a 45 degree angle. Extend your spine. Stretch both arms forward and grab your left foot with your hands. Head up. Left foot is flexed.
(Vinyasa #15)
Exhale as you fold forward over your right leg. Continue to flex your right foot. Actively engage your right quadricep. If possible, bring your chin to your chin. Look towards your toes (Padhayoragrai drishti). Take five deep breaths. It is important that you continue to actively press your left heel into your inner right thigh. This will help create oppositional force, which will protect the left knee.
(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
Tap above or click here to watch the YouTube tutorial for Janu Sirsasana C
Modifications
Focus on Hip Alignment:
Proper hip alignment is crucial in Janu Sirsasana C. If you find it challenging to sit evenly on your hips, place a folded blanket under the hip of the bent leg. This elevation can help maintain proper alignment and make the pose more accessible.
Elevated Torso:
If you have lower back discomfort, consider keeping your torso more upright instead of folding forward deeply. This modification can reduce pressure on the lower back while still providing a stretch to the hamstrings.
Bent Knee Variation:
If your hamstrings are tight or you have limited flexibility, you can practice a variation with the bent knee slightly open to the side. This modification can make the pose gentler on the hips and hamstrings.
Chair Modification:
For individuals with balance issues or more severe limitations, you can practice Janu Sirsasana C while sitting on a sturdy chair. Extend one leg forward and bend the other knee, placing the foot on the floor. With a straight spine, hinge forward from your hips and rest your hands on the extended leg or a prop.
Seated Forward Bend:
If the modified versions of Janu Sirsasana C are still uncomfortable, you can simply practice a seated forward bend. Sit on the floor with your legs extended and fold forward from your hips, reaching your hands toward your feet or shins.
Focus on Breath and Mindfulness:
No matter the variation you choose, remember that the essence of yoga lies in the connection between breath, body, and mind. Focus on your breath as you practice and approach the pose with mindfulness, allowing yourself to experience the benefits in a way that suits your body’s needs.
Remember that modifications are not a sign of weakness, but rather a way to honor and respect your body’s current state. As you practice regularly and mindfully, you might find that your flexibility and comfort in Janu Sirsasana C gradually improve, allowing you to explore deeper variations over time. Always consult a qualified yoga instructor or healthcare professional if you’re uncertain about which modifications are best for you.
Click here to access our yoga tutorial on Janu Sirsasana C
The More You Know…
To learn more about the Ashtanga Yoga Primary Series, also known as Yoga Chiktsa or Yoga Therapy, explore the tutorials and guided classes in this playlist, my yoga studios website and my primary series poster.
Each tutorial video is here to help you go a little deeper in your understanding of the body mechanics. Additionally, these videos give you greater understanding of the movements, and your own body in space.
Krista Shirley
I am a level II authorized Ashtanga Yoga teacher. I am passionate about sharing these teachings with all who wish to learn. I’ve been teaching Ashtanga Yoga around the globe since 2006. I suffered a terrible medical battle 2019-2021 and had to take time away from teaching, but as I’ve healed my own body I’ve been able to resume what I love most, which is sharing this beautiful practice with the world.
If you want to join me in person, I teach daily classes at The Yoga Shala in Winter Park, Florida. I also offer virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details.
Find a Teacher Near You:
If you do not live in Central Florida and want to find an authorized teacher in your area, check out my teacher Sharath Jois’ website. You’ll find a list of all teachers authorized and certified by his yoga centre in India.
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