JAH-noo sheer-SHAH-sah-nah
A calming seated forward fold that stretches the hamstrings, groins, and spine. It soothes the nervous system and stimulates internal organs, promoting introspection and release.
One leg extended, the other bent with foot to inner thigh.
Fold forward from the hips over the extended leg.
Keep your spine long and chest open.
Root down through both sitting bones; sit on a blanket if one hip lifts.
The sole of the bent foot presses gently into the inner thigh of the extended leg.
Square your torso over the extended leg before folding.
Lead with the heart, maintaining length in the spine.
Micro-bend the extended knee if hamstrings are tight.
Stretches the hamstrings, calves, and groins of the extended leg.
Opens the hip of the bent leg and lengthens the spine.
Stimulates the liver, kidneys, and digestive organs.
Calms the brain and helps relieve stress and mild depression.
Encourages introspection and mental quietude.
Loop a strap around the sole of your extended foot if you cannot comfortably reach your foot with a straight spine.
Sit on a folded blanket to elevate the hips, promoting an anterior pelvic tilt and easier forward folding.
Place a bolster over the extended leg to rest your torso on for a more restorative and supported fold.
Place hands on the student's hips, ensuring both sitting bones remain grounded. Gently guide the torso to square over the extended leg.
Avoid pressing on the bent knee; prioritize knee comfort and safety.
Place one hand on the sacrum and the other lightly on the upper back, encouraging axial extension on the exhale.
Ensure the student is not rounding the lower back excessively; emphasize length over depth.
Touch your head to your knee.
Draw the crown of the head toward the extended foot, allowing the spine to release and lengthen with each exhalation.