Janu Sirsasana

'Head of the knee" pose, or janu sirsasana, is a seated forward bend that requires open hamstrings and good awareness of the sacrum in order to practice safely and comfortably. We will begin by opening the hips, groins and backs of the legs with postures incorporating one bent knee and one straight leg. The sacrum in the pose should feel supported as the length between the pubic bone and navel is kept long, even when the pelvis is flexed. Imagine the length needed in this part of your lower belly to zip up your jeans zipper. The length of the lower belly should be maintained in all forward bends, and if you desire a deeper forward bend, allow the upper spine to gently release forward. 

For years, the name janu sirsasana has been mis-translated to "head to the knee". If you are in the full expression of forward bend over the straight leg, the head is no where near the knee. In fact, to put your head on your knee you would need to round spine, something we are trying to avoid in this posture. The name actually translates to "head of the knee" referring to the bent leg knee. In order to keep the sacrum from feeling pinched in the pose, press the heel of the bent leg side into the opposite groin and lengthen out through the bent leg thigh to widen across that side of the sacroiliac joint.

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Thread the Needle 
Sucirandrasana

Lay on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle.
Variation I:  Gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides.
Variation II:  Draw the legs towards the chest and clasp the hands behind the right thigh and straighten the right leg, pressing the right heel towards the ceiling. Hold 10 breaths then release and change sides.
Therapeutics: Opens the outer hips and provides traction to the lower back.

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Spider Walking
Luta Calanasana
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Lie on back with folded blanket under sacrum. Draw legs into happy baby pose either holding hands behind knees or reaching the arms inside the legs to hold the outside of the feet. Inhale and straighten the right leg. Exhale and come back into happy baby pose. Inhale and straighten the left leg. Exhale and come back into happy baby pose. Repeat for about a minute then release by bringing knees into the chest.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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Gate Pose
Parighasana

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead and keep tail bone long. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Stretches side body, armpits and lower waist.
Preparation: Supta Padangusthasana I & II

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Squat to Standing Forward Bend
Malasana to Uttanasana

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

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Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor.
While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.
Therapeutics: Stretches the groins, inner thighs, adductors and abductors.

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Heron Pose
Krounchasana

Sit on a block with the left leg in Virasana and the right foot on the floor. If you cannot sit in Virasana, sit cross-legged with the left leg. Either wrap strap around sole of foot or hold sole of foot with both hands. Inhale open chest and lean back taking left foot off floor and bringing left knee to chest. Exhale and extend the left leg straight. 
Hold 10-20 breaths then release and change sides.
Therapeutics: Good for balance and focus, stretches hamstrings and hips.

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Head of the Knee Pose
Janu Sirasasana

Sit on floor with sole of the left foot on inside of right thigh with the right leg straight. Press right leg into floor and extend through ball of right foot. Inhale and sit up tall through front of chest. Exhale turn torso towards right leg and release forward from hips, keeping heart forward and shoulders relaxed. 
Hold up to 1 minute each side, then release.
Therapeutics: Stretches back of legs, hips and lower back

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Supported Bridge Pose
Salamba Setu Bandha

Variation II: Sit in front of a bolster with a long folded blanket on the other side. Lay back over bolster and place shoulders on blanket, head on floor as you lift hips away from the floor. Place block under hips and turn toes slightly in. Rest arms in cactus with palms facing upwards.  Rest up to 5 minutes.
Therapeutics: Opens front of belly and solar plexus allowing for increased breath in these areas as well as tractioning the lower spine

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