Workout: To do at home, in the gym or on the go

Sports By Paula Liu, Yoga Instructor, Miami Lakes Athletic Club Wednesday, April 13, 2022

   The Janu Sirsasana pose

    We will be exploring a few seated yoga poses in the next few weeks.

     Let’s start with One Leg Seated Forward Bend, or Janu Sirsasana.

     It is also called Head-to-Knee forward bend.  

     It is an excellent pose for practitioners of all levels.

     It provides a full body stretch, as well as  a mild spinal twist.  

     Take a good seat on your mat and extend your legs out straight in front of you while keeping your spine erect and core engaged.   

     Maintain strong legs by pressing your inner thighs toward the earth, flex the feet and spread your toes. 

     Bend your left knee and place your left foot against your right thigh while keeping your left knee on the floor as shown in the first photo.  

     With a deep inhale, bring both arms up above your head and stretch up.  

     As you exhale, hinge forward, maintaining a straight spine and keeping your chin up.  

     Allow the breath to lead you into a deeper fold.    

     When you can, reach your left hand out to hold on to the outside of your right foot as shown in the photo at right.  

     Notice that the left side of your body is much longer than the right?   

     In order to maintain the correct alignment, cup the right fingers on the floor, raise the elbows and scoop the shoulders away from your ears.   

     At this point, you should be maintaining a flat back, square shoulders and the sides of your bodies are equally lengthened as well.

     Hold the pose for 5-to-10 breaths.

     Then switch sides and repeat.   


     Keep practicing!  


Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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