Yoga Pose Tutorial: Janu Sirsasana B

This week’s pose is Janusirsasana B or also called Head-to-knee pose B.

Start in Janu A with your knee out 90 degrees.

Lift your pelvis off the floor and push your body forward over your right foot until your pelvis rests on top of your heel. Allow your perineum to contact the heel of the foot and rest here.

Your sit bones are off the floor.

Keep your right foot flexed so the toes point forward to your left foot.

The left leg is active and straight.

When the right foot is in position, fold forward over your left leg.

Grasp your wrists around the left foot as your reach forward in the bend.

Align your torso and pubic bone along the centerline of your body, facing forward as much as possible.

Janu B provides a deep stretch through the sacrum and the lower back or QL’s.

Now try the other side.

Check out Kino’s excellent YouTube description for greater detail.

By Dr. Bruce E. Barkus

Dr. Bruce E. Barkus came to yoga, like most people, to become more flexible, get stronger and reduce stress. Low and behold he fell in love with all the other benefits yoga provides. He has been very consistent with a daily practice for the last eleven years and has come to look at it as part of his daily routine. Bruce’s certifications are Yoga Alliance RYT 500 through Asheville Yoga Center and 500 hours of Ashtanga Training for teachers with Miami Life Center. He teaches Ashtanga at Level Yoga in Vero Beach Florida and at Asheville Yoga Center. Over time, his students started asking for more details on poses and the benefits of a daily practice, so he started doing the pose of the week. There have been many that have guided his yoga practice, including Kino MacGregor, Tim Feldmann, Doug Keller, David Keil, Manju Jois, Stephanie Keach, and Lewis Rothlein. The poses he shares are primarily from the Ashtanga Primary Series as he finds the basic postures build a solid foundation for all the advanced poses.

Start your 14-day Free Trial with Omstars Today!