Anchored Action

By Katrina Yoder

Janu Sirsasana

Janu – Knee

Sira – Head

Asana – Pose

Good for Body and Soul

Janu Sirsanana is forward fold with a subtle twist that makes it a little juicier than your average forward fold. When done properly, Janu Sirsasana is great for relieving tension in the low back, as well as stretching your hamstrings and psoas or inner thighs.

Nothing like a twisting forward fold to teach you the importance of being grounded. In Janu Sirsasana, your stretch deepens as your legs get more active. That means both legs are pushing the floor, creating a strong anchor to move from. This stability allows more freedom in your twist and fold. It’s your ability to ground down that directly relates to your ability to fold and twist your spine. If you do not choose to keep your legs strong here, you highly increase your risk for injury or pain in your low back. If you are not firmly anchored, your actions have less meaning because they have no foundation.

Take a moment to think about what your anchor is in your life. Your faith? Your family? What keeps you grounded? Is that anchor reflected in your actions? When you dive into something are you able to keep a steady commitment to your foundation? This is what Janu Sirsasana asks of us: that our actions have meaning and are driven from our foundation, our morals, what we believe to be true.

General Form of the Janu Sirsasana

1) Start sitting down with your legs out in front of you. Bend your right knee out to the side. Some schools say keep a 90-degree angle between your thighbones. Other schools say make it a wider angle. I feel the wider angle helps me get a better twist.

2) Sit up tall here and pause before you bow forward. Hold the upright position and make sure you can maintain the curve in your low back. Your vertebrae in your low spine should not be sticking out. If they are, sit on a blanket.

3) If you can hold a low back curve then you are ready to fold forward. Bow over your left leg. Keep both hips heavy and push your legs against the floor as you gently twist over your left leg.

4) Reach your hands down your leg, eventually grabbing your foot. You can use a strap here to help reach your foot.

5) Keep shoulders square to the floor, and elbows lifted. Droopy elbows might a create tension in your upper back. Bow your head.

6) Take five deep breaths and switch sides.

Common Misalignments

1) Left leg is not active. Always make your extended leg strong. This decreases potential for injury or over stretching.

2) Right hip lifts off the floor. It might seem impossible, but it has to stay down. The hips are a part of your anchor here.

To twist to your left you have to anchor your right side. If your anchor has lifted then you have gone to far into the pose.

3) Loosing shoulder alignment. Pay attention to what you shoulders do when you reach your arms forward. Your shoulder is the anchor for your arm. If you loose the anchor of your arm, you compromise the shoulder joint. So to engage the anchors of your arms, roll your shoulders up and back. Keep your shoulder blades hugging towards each other as you reach forward.

Asana of the week Disclaimer: Consult your doctor before beginning any new exercise regimen. Not all exercises are suitable for everyone. To avoid injury, never force or strain yourself to achieve a pose. Any liability, loss or damage in connection with the Asana of the Week, including but not limited to any liability, loss or damage arising from the performance of the exercises demonstrated here, or any advice or information provided is expressly disclaimed.