Janu Sirsasana A
Functional Ashtanga

Janu Sirsasana A

Head-to-Knee A
Hip External Rotation

Janu Sirsasana A (Head to Knee Pose A)

Seated forward fold with one leg bent, opening the hip while stretching the extended leg.

Key mobility focus: hip external rotation

FRC Mobility Protocols

These videos target hip external rotation for Janu Sirsasana A:

  1. Hip Joint External Rotation Passive Stretch
  2. Hip Joint External Rotation PAILS & RAILS
  3. Hip Joint External Rotation PNF
  4. Hip Joint External Rotation Passive Range Hold
  5. Hip Joint External Rotation Hovers
  6. Hip Joint External Rotation Lift Offs

Other Movements in Janu Sirsasana A

11 more
ankle-eversion ankle-eversion in Janu Sirsasana A
Ankle Plantarflexion Ankle Plantarflexion in Janu Sirsasana A
Elbow Flexion Elbow Flexion in Janu Sirsasana A
Elbow Pronation Elbow Pronation in Janu Sirsasana A
Hip Abduction Hip Abduction in Janu Sirsasana A
Hip Flexion Hip Flexion in Janu Sirsasana A
Knee Extension Knee Extension in Janu Sirsasana A
Shoulder External Rotation Shoulder External Rotation in Janu Sirsasana A
Shoulder Flexion Shoulder Flexion in Janu Sirsasana A
Spine Flexion Spine Flexion in Janu Sirsasana A
wrist-extension wrist-extension in Janu Sirsasana A
Janu Sirsasana A Study Guide →

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