JA
Janu Sirsasana with Strap
जानु शीर्षासन स्ट्रैप
Beginnerseated
Target Muscles
hamstringslower back
Benefits (3)
- + Accessible head-to-knee
- + Prevents rounding
- + Iyengar essential
Avoid If (1)
- - Herniated disc
About
Head-to-Knee with strap — accessible for tight hamstrings, maintains back alignment.
Step-by-Step Instructions
1
1. Dandasana.
2
2. Bend left knee, sole against right inner thigh.
3
3. Strap around right sole.
4
4. Inhale, lengthen spine.
5
5. Exhale, fold forward — hold strap.
6
6. Back flat.
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7. Hold 5-8 breaths.
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8. Come up.
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9. Other side.
10
10. Dandasana.