Head-to-the-Knee Pose

Jaa-nu-shir-aa-sa-na Janu = knee; Sirsha = head

Instructions

From dandasana, bend your right knee and slide your right heel into the groin area. Then rotate from the right hip to release the knee to the floor on the right. Bring the sole of your right foot to the inside of your left thigh. Sit squarely on both sitbones.

Inhale and bring your hands up the front of your body, stretching tall from your sacrum up overhead through your fingertips. On the exhalation, bend forward from your hips and extend your torso out over your left leg. Keep your spine straight and bring your hands down to rest on your left leg or foot or the floor, wherever they reach easily. Your sternum (breastbone) should be directly over your left leg.

Continue in this position, inhaling and lengthening, exhaling and deepening the forward bend. Keep your spine straight and the back of your neck long. Reach the crown of your head away from the tailbone, and your navel toward your left thigh. Keep your shoulders relaxed down away from your ears and level with each other. After a number of breaths, inhale and lengthen one last time, then exhale and release completely into the "surrender" phase of the pose, allowing your entire upper body to relax.

Breathe smoothly and naturally as you hold the pose and affirm mentally, "Left and right and all around life's harmonies are mine." Go farther into the forward bend only through relaxation, not through effort.

To exit, on an inhalation, use your abdominal and lower back muscles (and arms, if necessary) to recapture the spine's natural curves, then lift your hands until they are straight overhead, drawing your torso to vertical. Exhale and circle your hands down to your sides. Bend your left knee, then rotate your left hip out to the side and come into a comfortable cross-legged sitting position.

Pause to integrate the effects of the pose, then repeat to the other side.

Come onto your hands and knees, with your hands directly beneath your shoulders, and your knees directly beneath your hips. Curl your toes under and on an exhalation, push down through your legs, and down and back through your arms. Lift through your sitbones and straighten your knees as much as possible while preserving the natural curves of your spine. Bring your arms into alignment with your torso, biceps alongside your ears. Your body now forms an inverted "V" (unless your knees are still bent).

Keep your neck long and in line with the rest of your spine, shoulders away from ears. Press your palms and the base of each finger firmly into the floor. Relax your heels toward the floor. Keep your shoulders and upper back broad.

Breathe smoothly and naturally as you hold the pose, continually lengthening your spine and lifting your sitbones. Mentally affirm, "Calmness radiates from every fiber of my being."

To exit, inhale and lengthen your spine, then exhale and bend your knees, releasing back onto hands and knees. (If you need to rest, come down into balasana.)

Pause to integrate the effects of the pose.

Baa-laa-sa-na Bala = child

Instructions

From vajrasana, release your hands to your sides and inhale, lengthening your spine, On the exhalation, bend forward from the hips, leading with chest and chin while keeping your spine straight. Come all the way down, forehead to the floor, arms on the floor alongside your body, palms facing up.

Relax your body completely, and feel the breath opening your back and shoulders. Breathe smoothly and naturally as you hold the pose. Mentally affirm, "I relax from outer involvement into my inner haven of peace."

To exit, inhale and bring your torso slowly upright once again, into vajrasana.