Head to knee forward bend and Lord of the dance pose

Head to knee forward bend

Head-to-Knee Pose (Janu Sirsasana) is an excellent stretch to relieve tight hamstrings, the muscles in the back of your thighs. If you tend to dislike doing a seated forward bend with both legs straight, this pose may come as a pleasant surprise. Taking your stretch one leg at a time allows you to go a lot deeper and feels so much better.

Steps

Begin sitting in Staff Pose (Dandasana) with both legs outstretched in front of you.

1. Adjust the flesh under your seat so that your sit bones are firmly anchored.
2. Bend your left knee and bring the sole of your left foot to your right inner thigh.
3. Square your torso over your extended right leg. Begin to bring your torso down to your leg by tipping your pelvis forward so that the bend initiates from your hips instead of your lower back.
4. Keep your right foot flexed while pressing the back of the right thigh down toward the floor.
5. When you reach your maximum forward bending limit, you have a choice: You can maintain your straight spine and long neck in an active position, or you can relax your heart and head down toward the extended leg, allowing the spine to round. Do whichever one feels better.
6. If your hands reach your foot, hold your foot. If not, you may hold on to your ankle or calf, or place your hands on the floor wherever they reach.
7. On each inhale, extend the spine long. On each exhale, deepen the forward bend.
8. Stay here for five to 10 breaths and then straighten both legs, shake them out, and repeat the pose on the other side.

Benefits

• Head-to-Knee Pose stretches the hamstrings, hips, and groin muscles.
• Runners and those who engage in sports that require running will often benefit from this good stretch for tight hamstrings.
• It is also a restorative pose that is said to help relieve stress and calm your mind.

Lord of the dance pose

Natarajasana is an advanced balance pose that brings grace, peace of mind, and clarity. The pose is additionally a deep backbend that requires great strength in the entire front line of the body. The Front Line of the body extends from the quadriceps, through the hips, abdominals, chest, and even the front of the throat.

In Hindu Mythology, Nataraja is a name given to Lord Shiva, for he used to perform a cosmic dance to rejuvenate his emotions, thus restoring balance in the universe.

Steps

1. Begin in mountain pose. Shift your weight to your left foot and bend your right knee so your right-hand reaches back for your right foot. Keep your right kneecap pointed toward the ground.
2. Grabbing the outside of the foot is typically more challenging, but it will provide a deeper stretch for your shoulders and will better encourage your chest to stay lifted.
3. Option to kick your right foot into your right hand, lifting the foot up and back at the same time. The more actively you use your right leg, the easier it will be to maintain your balance.
4. Extend your left arm forward and up, reaching toward the sky.
5. Press equally into all four corners of your left foot, paying special attention to the mound of your big toe. Engage the quadriceps muscles of your left leg by pulling the knee cap up.
6. Hold for up to 10 cycles of breath. To release from the pose, slowly let go of your right foot, placing it back on the floor returning to standing. Take several deep breaths before repeating on the other side.

Benefits

• Tones and stretches the muscles of the legs and hips.
• Strengthens the arch in the standing foot.
• Improves balance.
• Stretches shoulders and chest.
• Develops concentration.
• Promotes clarity.

Head to knee forward bend and Lord of the dance pose are advanced balance pose that brings grace, peace of mind, and clarity. Learn with Guided Yoga