head Beyond knee Pose

Janu Sirsasana

by Steve Johansen, Hummingbird Pilates and Yoga

 

This month I’ve decided to talk about one of my favourite poses, which I do almost every time that I practice. I tend to use it within a flowing sequence, at the end of my practice where I start in a Seated Forward Bend Pose, then cross my right ankle over my left leg, and twist both ways in Half Lord of the Fishes Pose, then I bring myself into Head Beyond Knee Pose, before sweeping though to Pans-People Pose, finally finishing back into Seated Forward Bend Pose, then repeating the sequence on the other side.

 

In Sanskrit it’s Janu Sirsasana (JAH-new shear-SHAHS-anna). Janu meaning Knee. Sirsa is Head. Asana is Pose. The direct English translation would be Knee Head Pose, and this is why it is sometimes called Head-to-Knee Pose, or as I prefer to use Head Beyond knee Pose. I use this version of the name as I feel if we make our knee our goal, as implied in Head-to-Knee Pose, we tend to aim for that goal, and Yoga not about achieving goals, so much as experiencing as much as possible from the poses that we are doing. How and where we feel the stetch is a result of the alignment and effort we put into them.

 

In Head Beyond Knee Pose we have one leg bent and the other leg extended, this allows us to isolate and to gently stretch the muscles in the buttocks and other hip muscles of the bent leg. Piriformis, glutes, hamstring, and calf muscles are all stretched on the extended leg.

 

Where to start

 

I often start my sitting poses, in Dandasana (dun-DAHS-anna) or Staff pose. Sitting up tall on the sit bones, and extending the legs straight out in front, drawing the toes backwards to flex the feet, activating your calves and tops of your thighs. Your hands should be gently resting by your side. Try to engage all the muscles in the torso to sit taller. Relax your shoulders downwards, creating as much space between the tops of your shoulders and ears, as you lift the crown of the head to the ceiling. Find your Dristi, an unfocused gaze, at eye hight in front of you, helping you maintaining your mental and physical focus. Establish a long slow, steady breath. Ideally with each inhalation, you should find strength, lifting through your sternum to sit a little taller. And with each exhalation, allow your shoulder blades relax downwards and towards each other.

 

To get into Head Beyond knee Pose, keep sitting tall on both sit bones, draw your right knee in

and let the right knee fall out to the side, placing the sole of your right foot on the inside of your left knee. Your torso will be positioned directly between your knees. Place your left hand high up on the left thigh, fingers hooked over the inside. Place your right hand on your left thigh, just above the knee, hooking the fingers over the outside of the left thigh.  

 

On your next inhalation, lift though the sternum to sit a little taller, to find strength in your core. Your fingers still hooked over your thigh draw both elbows’ outwards and downwards. Using the right arm a little more than the left to turn the torso towards left foot, this will help to engage the pectoral muscles. Lengthen the neck and draw the shoulders blades down a little more. Remember to extend your head forwards, rather than downwards and into Head Beyond Knee Pose.

 

On your exhalation, readjust you gaze at eye height, beyond the still flexed left foot. Lengthen forwards beyond your toes and relax a little deeper into to the stretch. Teacher’s tip: resist the temptation to force yourself into the pose, always allow time and practice to do the work for you.

 

On your next inhalation, use your core to find the strength to create length through the front of your body, to protect your lower back. Draw your sternum forwards rather than downwards, allowing you to feel a stretch of the back of your left thigh, calf muscle and even sole of your foot. You may also feel a stretch at the top the right hip in the glutes and piriformis.

 

Hold the pose for 3 to 5 long slow breaths. Using your inhalation, to find strength as you lift the sternum, to bring yourself back up to siting and extend your right leg into Staff pose again. Repeat on the opposite side.

 

For those of you who feel like you would like to know more of the benefits of the Head Beyond Knee Pose, or how to incorporate this pose within your practice, join me at my studio, where I’ll be able to show you and keep an eye on your practice in a small, friendly class environment. Use this free pass code HPYFREECLASS. My gift to you.