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:
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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
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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
