October Pose of the Month

While summer is doing its best to hold on and not let go, autumn has arrived. 

The falling leaves in autumn symbolizes change and transformation, both personally and environmentally. Two very big and often “scary” words. However, when embraced with a positive spirit, change and transformation can be so many wonderful things- empowering, beautiful, exciting, and worthwhile to name a few. We have ultimate control over how we define those moments or phases in our lives. We just oftentimes have to let go in order to free ourselves from the fear and doubt, the obstacles… and move forward. 

   Times of transition, change and transformation are very powerful moments in our lives. The process though is unique to each of us and doesn’t need to be rushed. I know I personally tend to put so much pressure on myself to rush this process. I try my best to give myself permission to let go of that burden. At the same time though, we need to be able to identify when too long is too long.

  Let’s embrace this time together. Practicing yoga poses that connect to the grounding energy of the earth are helpful during times of transition and change. Our pose of the month, Head-to-Knee pose (known as Jānu śīrṣāsana in Sanskrit) invites this sense of grounding that many of us are seeking during the seasonal transition. In Ayurvedic yoga, Head-to-Knee pose helps us connect to the earth element. When the earth element is balanced we feel confident, grounded, flexible, safe, resilient, and strong. All of the qualities that help us tremendously when we’re experiencing change and transitions in life, making Janu Sirsasana an essential pose to incorporate in our practice this time of year.

Read on below to learn more about how this pose.

Jānu Śīrṣāsana

HEAD-TO-KNEE POSE

“Janu” - knee

“Sirsa” - head

"Asana” - posture/pose

Janu Sirsasana Oct 2021 pose of the month.jpg

MIND-BODY BENEFITS

Head-to-Knee pose is an asymmetrical seated forward bend. Some of its benefits include:

  • It’s calming for the mind.

  • Stimulates digestion.

  • Stretches the hips, hamstrings, back of the body and groins.

  • Relieves anxiety, fatigue, headache, menstrual discomfort.

  • Therapeutic for high blood pressure, insomnia, and sinusitis.

HEAD-TO-KNEE POSE ALIGNMENT

  • Begin seated with right leg extended out long and the sole of the left foot against the inseam of the right inner leg. 

  • Activate the legs, reaching through the heel of the right foot, and pressing the left foot against the right leg.

  • With hands on the floor on each side of the right leg turn slightly to the right to align torso with right leg.

  • Fold forward over extended right leg

  • Repeat on second side.

    TIPS AND MODIFICATIONS

  • Traditionally this posture is done with more of a rounded spine (hence, head to knee), as a stretch for the spine and low back.  However, rounded spine is contraindicated for those with osteopoenia, osteoporosis, or bulging/herniated disc. These individuals should practice with a more extended spine.

  • Sit on the edge of a blanket for support tilting the pelvis forward.

  • Use a block or blanket to support the bent knee.

  • Use a strap around the foot of the extended leg.

    *Follow us on Instagram and check out our weekly pose of the month spotlight with more tips!

Carrie Klausposeofthemonth, janusirsasana, headtokneepose