Sanskrit Name:
Janu Sirsasana
Description:
A grounding pose that stretches the hamstrings and lower back while gently opening the hips. Single Leg Forward Fold promotes calm, flexibility, and inward focus.
Alignment Cues:
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Legs and Feet:
- Extend one leg straight out in front of you, foot flexed
- Bend the opposite knee, placing the sole of the foot against the inner thigh
- Keep both sit bones grounded evenly
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Hips and Spine:
- Square your torso over the extended leg
- Inhale to lengthen the spine, exhale to fold forward from the hips
-
Arms and Hands:
- Reach for the foot, ankle, or shin of the extended leg
- Elbows can bend gently, shoulders remain soft
-
Torso and Chest:
- Lead with the heart to avoid collapsing through the chest
- Allow the spine to stay long and the fold to be gradual
-
Head and Neck:
- Let the head hang gently or keep it in line with the spine
- Gaze soft and downward or toward the extended foot
-
Breath:
- Slow, steady breaths to deepen the stretch and support release