Janu Sirsasana Pose for Yoga Twist Sequence

Video Transcript

"Begin in Dandasana. And, then from Dandasana bend the left knee and draw the left heel to the left groin. You can widen the knee out to the side a little bit, so that you have a right angle when you come to your pelvis. Then, make sure that the right foot and the whole right leg is hugging the mid line. As the right leg hugs in it's firm. And, the second toe on the right foot is pointing straight up toward the sky. Then, take your fingertips behind you. Inhale and lengthen your spine. So, you get long through the spine and notice what the curve in your lower back is doing. You want to the top of the sacrum to curve in and up, as well as the lumbar vertebrae. And, if they still feel like they're rounding out a little bit then for this next pose the best thing to do is to actually stay upright and just practice twisting keeping the torso lifted. So, practice that first. Inhale and lengthen your spine. With your exhalation, twist from the belly toward the right. So, now I'm twisting the belly toward the right leg. Notice that your head will want to twist more quickly. Keep the head in line with the base of the breastbone and twist more from your belly. Inhale and lengthen. Exhale and twist and draw the right side of the belly back as you bring the left side of the belly around. Do that one more time. Inhale, lengthen. And, twist. Now, if you do have a curve in your lower back you can feel that curve then you can use a strap and loop the strap around the balls of your right toes. And, then you'll fold forward. Keeping the twist in the belly, fold forward over your right leg. As you fold forward, lengthen the spine out of the pelvis. Instead of just rounding your back and dropping your head, inhale lengthen your spine and make more freedom inside the heart. And, then just lengthen forward. And, then inhale and lift all the way back up."