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.