How to do Janu Sirsasana A

In this video Doron will demonstrate to do Janu Sirsasana A (head to knee pose) to stretch your hamstrings, psoas and lower back muscles. It’s a forward fold over one leg from the ashtanga vinyasa system of Pattabhi Jois. Stretching over one leg is usually a bit easier on the hamstrings and lower back, yet people still get injured if not practicing correctly.

Though a simple pose, there are many details to this pose in order to do it properly and safely. Doing it right makes it more challenging, for those that are pretty flexible. Doron also shows modifications for those of us that feel stiff. Enjoy this nice relaxing forward fold.

How to come in to the pose

• • Start from the seated pose. Bend your right knee and take the heel towards the inner thigh of the left leg.
  • See that your hips are squering forward.
  • Reach your hands forward to take hold on the left leg.
  • Inhale to lenghten the spine. Exhale to fold forward.
  • Make sure that you are folding from the hips instead of curving the back. If so, make sure that you sit on a block to keep the hips higher to make the fold easier.
  • Stay in pose for five deep breaths. Inhale to come up, and switch side.

Janu Sirsasana A

Share the Stretch

Was this video helpful? Leave us a comment, which is your favorite seated forward fold? Share the video with your friends with tight hamstrings!

For more yoga tips, check out Doron’s YouTube channel, or visit us for a yoga retreat at the Doron Yoga & Zen Center in Guatemala.

Check out the Doron Yoga Manual which includes detailed description of most common poses, learn about Ayurveda, subtle energy, pranayama and meditation. It is one the most practical ways to master yoga.

Blissful Living,

Doron