In janu shirshasana (pronounced JAH-noo shur-SHAH-sah-nah), janu means "knee," and shirsha means "head." You may guess that this pose, then, involves bringing the head and knee together. The sitting one leg pose tones your abdomen, liver, spleen, and kidneys. It quiets your mind and aids digestion, as well as stretches and strengthens your lower back and chest. Men suffering from an enlarged prostate will benefit from this pose.
The sitting one leg pose.
1. Sit on the floor with your left leg straight in front of you, toes pointed up. Your right leg should be bent in toward the straight leg.
2. Raise your hands over your head, exhale, and slowly bend forward over your straight leg.
3. Hold the stretch, then inhale as you rise back up. Repeat on the other side.
4. Yoga Adventure: As you become more flexible, you'll be able to grasp your foot with your hands. Maybe not today, but that's okay!
Wise Yogi Tells Us
If you feel stress on your back doing the sitting one leg pose, bend the knee you are reaching toward. Angle your body directly over this knee. Release any competitive thoughts. Forget your goals and open your heart. Bend at the hips, not at the waist. Don't hurry, smile, and be patient with yourself. Slowly your leg and hip will open. Have fun with the process.
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