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Hands On Adjustments Artwork
Season 5 - Episode 3

Janu Sirsasana

5 min - Tutorial
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Rosemary, with the help of Alana, looks at Janu Sirsasana (Head-to-Knee Forward Bend)—verbal cues, fundamental alignment, and hands-on adjustments to help deepen the experience of the posture.
What You'll Need: Partner, Mat

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Mar 23, 2019
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Alana and I are going to take a look at another seated forward fold, Janasya Shasana. So go ahead and draw that right leg in and then ease out and down. So different schools of thought. Some teach that this knee should be out at a 90 degree angle. Some in a bit.

I say explore it in your own body and see what feels best. In the left leg, the extended leg is nice and strong and engaged and the foot is flexed and we see Alana's spine is nice and long and extending out and down over that leg. She is holding her foot. If you can't reach that far, take a strap or hold wherever the hands can reach. Okay.

For the adjustment, I'm going to start by placing a hand on her sacrum to ground her first and then my left hand is coming to her outer left rib cage. My right hand to her right and I'm gently lifting the left, easing the right forward and down. So twisting her while easing her forward and down. Giving that a few breaths and then keeping my right hand on her side body. Left hand goes back to her sacrum and then I'm taking my right hand to her right thigh and pressing out and down.

It's going to facilitate deepening the hip opening a little. And after a few breaths, releasing her thigh, taking my hands to her hips and just pressing down again to help reconnect and root her foundation. And then left hand to sacrum and then just letting it go. Thank you. Don't stay as long as you like, just release when you're ready.

Okay. So it's simple, but there's a lot going on with that twisting of the rib cage, guiding out and down. Play with it, get your feel for it, get some feedback around it. Namaste.


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