Head-to-Knee Pose / Half-Dragonfly

Head-to-Knee Forward Bend (Janu Sirsasana) – Now, don’t let the name of this pose scare you away! Your head doesn’t necessarily have to touch your knee for you to reap great benefit from this pose. And there are so many benefits! Known as “half dragonfly” in yin yoga, this pose is held a little longer than some poses. Remain in the pose as long as you can, breathing deeply and relaxing as much as possible. I think you’re going to love it.

Benefits: This pose stretches the spine, hamstrings, groins and shoulders; relieves low back pain and headaches; stimulates the liver and kidneys; improves digestion; relieves symptoms of depression, anxiety, insomnia and fatigue; stabilizes blood pressure; and relieves symptoms of menstruation and menopause.

How to: Sit on the floor with legs extended, and bring the right foot to the inside of your left thigh. Turn the toes of the left foot upward and press into the sit bones to sit tall. Turn the body slightly so that your heart is angled toward your left knee, and take a deep breath in. Keep the spine tall as you begin to lean forward, having a sensation at first of the belly button drawing toward the knee. Allow yourself to round over the left leg and relax your head and shoulders. Resist the urge to pull or force the stretch; just let relax and let gravity do its thing. Breathe deeply here, noticing the rise and the fall of your body with the breath. Hold this pose for 1 to 3 minutes, coming out of the pose on an inhale. Stretch both legs out in front of you and lean back on your hands to rest before stretching the other side.

Mantra: “The way I hold my body is unique to me and I love that.”