Sequence for Janu Sirasana

Sequence for Janu Sirasana indicating one or two linking actions for each asana.

  • TadasanaLift and spread the front of the chest, lift up through the side ribs. (vertical extention)
  • Urdhva Hastasana Roll the outer upper arms toward the inner arms. Draw the shoulders down away from the ears and in toward the spine. Lift up through the sides of the trunk.
  • Vrksasana – (bent leg action) Lengthen the inner groin to the inner knee and draw the outer knee back into the outer hip (looping action). (arm torso action) Roll the outer upper arms toward the inner arms.  Draw the shoulders down away from the ears and in toward the spine. Lift up through the sides of the trunk. (vertical extention)
  • Parighasana bent leg – (bent leg action) Lengthen the inner groin to the inner knee and draw the outer knee back into the outer hip (looping action)
  • Virabhadrasana II into Utthita Parsvakonasana (bent leg action) Lengthen the inner groin to the inner knee and draw the outer knee back into the outer hip (looping action).    
  • Adho mukha svanasana Roll the inner upper arms to the outer arms. Draw the shoulders down away from the ears and in toward the spine. Lift up through the sides of the trunk.
  • Parsvottanasana – concave – Draw the chest forward, extend through the sides of the body, lift and spread the front of the chest.
  • Parsvottanasana – go down – keeping the actions of Parsvottanasana concave, keeping length in the sides of the body and front body as you move down.
  • Padangusthasana Pull up through the arms. Draw the body down keeping the length in the sides of the body.
  • Baddha konasanaLengthen the inner groin to the inner knee and draw the outer knee back into the outer hip (looping action). Roll the inner legs to the outer legs.
  • Upavistha KonasanaExtend through the heels.  Press the thighs firmly down, draw the knee caps up.

In Janu Sirsasana students tend to shorten the front body, round the back, and lift the shoulders up by the ears instead of drawing down and into the back.  Tadasana, Urdhva Hastasana, Adho Mukha Svanasana, Parsvottanasana, Padangusthasana teach the student to lengthen the sides of the body evenly (vertical extention), lift and spread the front of the chest and draw the shoulders down and into the back.  Vrksasana, Parighasana, Virabadrasana II, Utthita Parsvakonasana, Baddha konasana, Upavistha konasana teach the action of the legs.janu-sirsasana

 

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About EssentialYoga Studio

Roberta has been practicing yoga since 1988 and has been teaching yoga since 1994. She has trained under master yoga teachers Swami Padmananda, Patricia Walden, Manouso Manos, Father Joe Pereira, Zoë Stewart, Karin Stephan, Liz Owen and others. She continues to study with her Iyengar teachers, Patricia Walden and Peentz Dubble. Roberta has studied yoga at the Ramamani Iyengar Yoga Memorial Institute in Pune, India during June 2011, February 2014 and attended Abhijata's intensive in Pune, India December 2016. Roberta is currently enrolled in Peentz Dubble's two year Iyengar Yoga Teacher Training Program. Additionally, Roberta completed training and certification with Elise Browning Miller as 'Yoga for Scoliosis' instructor. She completed a 500 hour Hatha Yoga Certification program with AURA Wellness Center and is registered with Yoga Alliance as an E-RYT 500. She has been a Certified Meditation Teacher since June 2007 and has been an Usui Reiki Practitioner since 1989. Roberta's Personal Practice Philosophy: Health issues have changed and deepened my practice. You will see many photos of me using a variety of props. On days I don't feel well, instead of saying, "I can't practice today", Iyengar Yoga has taught me to say, "How can I practice today".
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