Chair Head to Knee

Sanskrit Name:	Janu Sirasana
Similar Pose Names:	Chair Hamstring Stretch, Hamstring Stretch With Chair, Janu Sirasana Chair, Chair Janu Sirasana
Category:	Chair
Share on:	Share Tweet Linked In

Pose Directory

Membership Category:	Yoga Lesson Planner
Sub Category:	Chair
Types:	Forward Bend, Inversion, Prone, Seated & Floor, Seated
Anatomy:	Core, Hamstrings, Hips, Lower Back, Middle Back, Psoas
Chakras:	Base
Therapy:	Leg Congestion, Varicose Veins
Drishti:	Tips Of Feet
Dosha:	Pitta, Kapha

Sitting forward in your chair, straighten the right leg, toes pointing upwards, keeping the left knee bent. Inhale the arms up, as far as they will comfortably go. Exhaling lean forward keep both hands resting on the left thigh. Hold for a few breaths, feeling a stretch in the right hamstring and calf. Relax through the shoulders and face. Try to keep the spine long. Inhaling, sit back up and change sides.

Stretches out the hamstrings. Because it’s an asymmetrical pose, it gives awareness of the differences between our left and right sides (helpful for balance).

Click here for lots of FREE downloadable Yoga lesson plans.

Click here for lots of FREE downloadable Pilates lesson plans.

Teaching Chair Yoga FAQs

[br]

What Shall I Tell A Student If They Are Interested In Chair Yoga?

Chair yoga is suitable for people of all levels of fitness (beginners, intermediate and advanced yogis). You'll discover that chair yoga is more gentle than others, because it is practised sitting on a chair, or standing, using a chair for support, which helps with balance and reduces pressure on the lower joints such as the hips and knees. Even though it's gentle yoga, you still get 100% of the benefits of traditional Yoga.

[br]

Is Chair Yoga Only For Seniors, Disabled And The Injured?

If age, disability or injury prevents you from participating in a typical yoga class Chair Yoga could be a style to consider. Though, Chair Yoga is also ideal for anyone who does a lot of sitting (e.g. desk workers, office workers, air/train travellers, car passengers), which is pretty much all of us! Everyone can and should take advantage of Chair Yoga, to experience the benefits of yoga regardless of physical limitations.

[br]

Why Is Chair Yoga Considered Gentle?

Traditional yoga poses are adapted and supported by a chair which makes them accessible to everyone. You don't have to worry about getting up or down off the floor or standing for long periods.

[br]