Yoga Seated Pose - Janu Sirasana A

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Holos Exercises

Yoga Seated Pose - Janu Sirasana A

Exercise Type: non-impact

Duration:5 minutes

Reps:2 reps

Fitness Level: Easy

Posted By:Melissa Farrell

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Exercise Description

This is a seated yoga pose called Janu Sirasana A. It is similar to leg and back stretching exercises that runners use. If you are unfamiliar with yoga, take at easy at first and gently work into these positions. Never force anything! Listen to your body. Take your time with these poses and focus on breathing and stretching your body.

Muscle Groups: legs, back, abs, core

Step Number 1

Your left leg should be straight and pointed to the front of your mat. Your left foot should be pushing against your right thigh.

Step Number 2

Inhale and twist your torso a bit to the left. Your torso should ideally be facing the same direction as your leg.

Step Number 3

Exhale and fold your torso over your leg. Try to line your spine up to your leg if possible. Aim for a flat back as you point towards your foot. If you have to bend your left leg at the knee that is okay, you should be comfortable, never over do it! If you can touch your toes while holding this position, that’s great. If not, try to aim for this goal over time. At first just see how far your torso and arms can stretch forward towards your legs.

Step Number 4

Focus on lengthen your back by exhaling as you move your shoulders away from your ears and inhale as you move your head away from your hips. Hold this position for several breaths.