24. Head to Knee with Stretching
Janhushirasana with Paschimotthanasana
By focusing strongly on the breath and relaxation, many students experience breakthroughs in their flexibility in this posture. At this point in the class, the muscles are warm and best prepared to stretch the hamstrings and the lower back.
Facing the front mirror, set up by stretching the right leg out 45 degrees and bending the left leg until the sole of the foot presses against the right inner thigh. Bring the heel high up to the crotch. Both legs form a 90 degree angle.
Inhale arms overhead sideways, twist to the right and stretch down over the right leg. Hold the right foot with both hands tightly interlaced, bending the right knee if needed.
Pull the toes back to the face until they are super flexed. With the chin tucked into the chest, the back rounds until the forehead touches the knee. If needed, bend the right knee to enable forehead to knee contact, but if the right leg is straight, keep flexing the right foot until the heel lifts off the floor
Notice the set up of this pose is like the Standing Head to Knee pose without needing to balance on one leg.
Start to bend both elbows straight down towards the floor and keep the spine evenly aligned over the right leg by rolling the left shoulder and elbow down more.
Keep the eyes open, breath and hold for 10 seconds.
Repeat left side, keeping the left quad engaged to safely stretch the hamstring and the abdominals engaged to safely stretch the lower spine.
Extend both legs out in front and in one fluid movement, lie back and immediately sit up on an inhalation.
Wiggle the hips back and draw the buttocks flesh back to prepare to bend the torso forward with a lengthened spine. Hold the big toes with the first two fingers of each hand and flex the feet by pulling the toes back.
Inhale lift and lengthen the spine, exhale stretch forward, trying to lift the heels up off the floor and touch the forehead to the toes. Bend both elbows to the floor, and draw the stomach, chest and face towards the legs. This means the spine is straight as opposed to being rounded. Bend the knees slightly if needed.
If the hamstrings are burning and the lower back feels stiff, you’re human. Breath and use the exhalations to relax the muscles into a deeper stretch.
Hold for 20 seconds.
Benefits
- Stretches the hamstrings, particularly the erector femoris
- Stretches the lower back, particularly the last five vertebrae of the spine
- Improves the flexibility of the sciatic nerves, ankles, knees and hip joints
- Stretches the trapezuis and deltoids
- Strengthens the biceps and quadriceps
- Nourishes the kidneys
- Increases circulation to the liver and spleen and improves digestion
- Helps to balance blood sugar levels
- Improves circulation to the bowels – improves digestion and relieves chronic diarrhea
- Expands the solar plexus.
Don’t Cheat
