"Left and right and all
around—life's harmonies are mine."
Jaa-nu-shir-aa-sa-na Janu = knee;
Sirsha = head
From dandasana, bend your right knee and slide
your right heel into the groin area. Then rotate from the
right hip to release the knee to the floor on the right. Bring
the sole of your right foot to the inside of your left thigh.
Sit squarely on both sitbones.
Inhale and bring your hands up the front of
your body, stretching tall from your sacrum up overhead
through your fingertips. On the exhalation, bend forward from
your hips and extend your torso out over your left leg. Keep
your spine straight and bring your hands down to rest on your
left leg or foot or the floor, wherever they reach easily.
Your sternum (breastbone) should be directly over your left
Continue in this position, inhaling and
lengthening, exhaling and deepening the forward bend. Keep
your spine straight and the back of your neck long. Reach the
crown of your head away from the tailbone, and your navel
toward your left thigh. Keep your shoulders relaxed down away
from your ears and level with each other. After a number of
breaths, inhale and lengthen one last time, then exhale and
release completely into the "surrender" phase of the pose,
allowing your entire upper body to relax.
Breathe smoothly and naturally as you hold the
pose and affirm mentally, "Left and right and all around
life's harmonies are mine." Go farther into the forward bend
only through relaxation, not through effort.
To exit, on an inhalation, use your abdominal
and lower back muscles (and arms, if necessary) to recapture
the spine's natural curves, then lift your hands until they
are straight overhead, drawing your torso to vertical. Exhale
and circle your hands down to your sides. Bend your left knee,
then rotate your left hip out to the side and come into a
comfortable cross-legged sitting position.
Pause to integrate the effects of the pose,
then repeat to the other side.