Head To Knee Forward Bend: Dhyana Yoga Exercises

Head-to-knee forward bend helps calm your mind to bring you into a deeper state of meditation, or dhyana in Sanskrit. This asymmetrical seated forward bend, also known as janu sirsasana -- pronounced JAH-noo sheer-SHAH-sah-nah -- consists of bending one knee out to the side, placing your foot on your inner thigh and reaching toward the foot of your straight leg for a spinal twist.

Benefits

Physically, janu sirsasana stretches your spine, hamstrings, groin muscles and shoulders. Physiologically, it stimulates your liver and kidneys, enhances digestion, lowers blood pressure and alleviates minor depression. To help enhance your meditation, janu sirsasana alleviates anxiety and fatigue and is also helpful for PMS, insomnia and sinusitis

Preparation

Some poses that help you warm up for janu sirsasana include downward-facing dog, standing forward bend, tree and child's pose. Avoid head-to-knee forward bend if you have a knee injury or asthma. If you're pregnant, you can do this pose through your second trimester without bending forward.

Two props to have handy include yoga blankets and a strap. To support your pelvis and elevate your hips, sit on a folded blanket. You can also place a folded blanket under your bent knee if it's too far off the floor. The strap helps you reach your foot.

Janu Sirsasana

For head-to-knee forward bend, sit with your legs straight out in front of you. Bend your right knee out to the side and place the ball of your right foot on the inside of your upper left thigh. Root your sit bones down to the floor, draw in your belly and lengthen the sides of your body. Flex your left foot to activate the muscles in your left leg and push through the ball of your foot.

As you inhale, root your sitting bones and lengthen your spine. As you exhale, bend forward and reach toward your left foot. Either hold onto your foot -- with hands or strap -- or press your fingertips into the floor on each side of your leg. Hold for five rounds of breath.

Repeat on your opposite side.

Tips

Good alignment is more important than reaching your foot or having your head touch your knee. Root your sit bones into the floor and extend both sides of your torso. Slide your shoulders back and down, and engage your abdominal muscles as you reach your chest forward. Don't round your back or cave in your chest. To further open your hips, press your foot into your inner thigh and firmly root the outer thigh of your bent leg. Breathe into the back of your body. Keep your focus on your breath to connect to your true self.