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

 

About EssentialYoga Studio

Roberta Dell'Anno E-RYT 500, Certified Yoga for Scoliosis Trainer Owner EssentialYoga Studio. Roberta has been practicing yoga since 1988 and teaching yoga since 2004. She has studied extensively under master yoga teachers Patricia Walden, Manouso Manos, Zoë Stewart, Sri Arun H.S., Elise Browning Miller, and others. She completed a two year Iyengar Yoga Teacher Training program with Sr. Iyengar Teacher, Peentz Dubble in June 2017 and continues her weekly studies with Sr. Iyengar Teacher, Manju Vachher. Roberta has studied yoga at the Ramamani Iyengar Yoga Memorial Institute in Pune, India during June 2011, February 2014 and attended Abhijata's 2-week intensive in Pune, India, December 2016. She completed training and certification with Elise Browning Miller as a 'Yoga for Scoliosis' instructor in 2014, completed a 500 hour Hatha Yoga Certification program with AURA Wellness Center in 2005 and is registered with Yoga Alliance as a E-RYT 500. She has been a Certified Meditation Teacher since June 2007 and an Usui Reiki Practitioner since 1989. The studio provides individual & specialized privates, semi-privates, group private sessions, and yoga workshops. Roberta conducts local and out of town workshops specializing in prop use. She uses props to help students and teachers transform their backbends, twists, standing and seated postures, as well as inversions like sarvangasana (shoulderstand). She also works with individuals who have physical challenges, specifically individuals with Multiple Sclerosis, Parkinson's Disease, scoliosis, and amputees in private, semi-private and group sessions.​​
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