Janu Sirsasana A

Janu Sirsasana is an asymmetric forward bend. It is similar to the hurlers’ stretch that athletes perform during warmup. This pose creates an intense stretch of the hamstrings in the straight leg. As with other poses that connect the upper and lower extremities, Janu Sirsasana also affects the lower back and shoulders. Focusing one’s attention on the bent leg can be used to refine this pose.

JĀNU SIRṢĀSANA A (20 MOVEMENTS)
7	SAPTA	Inhale, jump through, right foot in
8	ASTAU	Exhale, fold
9	NAVA	Inhale, look up
		Exhale
10	DASA	Inhale, lift up
11	EKĀDASA	Exhale, jump back, Chaturanga
12	DUADASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, jump through, left foot in
15	PANCADASA	Exhale, fold
16	SODASA	Inhale, look up
		Exhale
17	SAPTADASA	Inhale, lift up
18	ASTAUDASA	Exhale, jump back, Chaturanga
19	EKUNAVIMŠATIḤ	Inhale, Upward-Facing Dog
20	VIMSATIH	Exhale, Downward-Facing Dog

Anatomy

The main story in Janu Sirsasana is an asymmetrical stretch of the posterior kinetic chain, including the muscles at the back of the straight leg and the back itself. Two subplots contribute to the main stretch. One is the action of the bent leg and the other is the action of the arms. In the bent leg, the femur flexes abducts, and externally rotates, drawing that side of the pelvis away from the straight leg. Although the main focus is on the extended leg, periodically bring your attention to the flexed knee. Look at the muscles that produce the positions of the hip and knee on this side. Engage these muscles to make the pose more active. Grasp the foot with the hands to link the shoulder and pelvic girdles, transmitting a stretch from the back into the leg. Connect the action of the bent leg with the same-side arm. For example, as the bent knee draws back, flex the same-side elbow more. This creates two counterbalancing forces with simultaneous movements in different directions. We saw this concept in the warrior postures, with the back foot constrained as the front of the body lunges forward. Observe the effect of flexing the trunk while moving the bent knee back. Note that when the trunk flexes, the muscles and ligaments of the back pull on the pelvis, tilting it forward. Similarly, as the femur flexes, the pelvis tilts forward. In this way, both the trunk and hip work together to affect the hamstring muscles of the straight leg. Conversely, the hamstring muscles, which pull on the ischial tuberosities, affect the orientation of the pelvis. As these muscles gain length, the lumbar spine flexes less and the pelvis tilts forward more. Note how the bent-leg side of the trunk is longer than the straight-leg side. To balance this, flex the elbow on the bent-leg side to lengthen the trunk on the

BASIC JOINT POSITIONS  

• The straight-leg hip flexes. 
• The knee extends. 
• The ankle plantar flexes. 
• The foot everts. 
• The bent-leg hip flexes, abducts, and externally rotates. 
• The trunk flexes. 
• The shoulders flex, abduct, and externally rotate. 
• The elbows flex. 
• The forearms are pronated. 
• The wrists extend.