Head-to-Knee Pose with Stretching Pose

Head-to-Knee Pose with Stretching Pose: Janushirasana with Paschimottanasana
(Note: these are two poses grouped together)

Purposes and Benefits:

• Balances blood sugar levels and metabolism
• Nourishes kidneys and enhances kidney function
• Boosts circulation to liver, pancreas, and spleen
• Betters circulation to bowels; this advances digestion and relieves chronic diarrhea
• Improves concentration and mental endurance
• Expands solar plexus
• Enhances flexibility of ankles, knees, hip joints, and sciatic nerves
• Stretches deltoids, trapezius, and hamstrings, particularly erector femoris
• Extends lower back, especially last 5 vertebrae
• Strengthens biceps and quadriceps

How to Do:

• Face mirror and start by doing these: Extend right leg out 45 degrees; Bend left leg until left sole pushes against right inner thigh; Bring left heel up to crotch (Legs form 90 degree angle)
• Inhale, raise arms overhead, twist toward right, and stretch down over right leg
• Hold right foot with hands tightly interlaced; bend right knee if needed
• Pull toes back toward face until toes are flexed
• Tuck chin into chest and round your back until forehead touches right knee
• If needed, bend right knee to touch forehead to knee
• Otherwise, if right leg is straight, flex right foot until its heel lifts away from floor
• Begin bending elbows straight down toward floor
• Keep spine evenly aligned over right leg by rolling left shoulder and elbow down farther
• Let eyes stay open, remember to breathe, and hold pose for 10 seconds
• Repeat pose on left side by doing these: Keep left quadriceps engaged to safely extend hamstring; Engage abdominals to safely stretch lower spine;
• Extend legs out in front, and in 1 fluid movement, lie back and immediately sit up while inhaling
• Wiggle hips back, and pull back flesh of buttocks to prepare to bend torso forward with lengthened spine
• Hold big toes with first 2 fingers of each hand, and flex feet by pulling toes back
• Inhale while lifting and lengthening spine
• Exhale while stretching forward and work toward lifting heels up away from floor
• Touch forehead to toes
• Bend elbows to floor, draw in stomach, and point chest and face toward legs
• (Spine must be straight and not rounded; bend knees slightly if needed)
• If hamstrings burn and lower back feels stiff, breathe and exhale to relax muscles into deeper stretch
• Hold pose for 20 seconds