(Janu Sirsasana)

Here is where it gets interesting! Keeping your left leg in the Janu Sirasana position, extend your right leg behind you so that you are now in One-Leg King of the Pigeon Pose Zero (Eka Pada Rajakapotasana 0). Instead of bending backward, fold forward over your left leg. It can feel very pleasant to rest the forehead on a folded towel while stretching the arms along the floor over the head (Fig. 5A).

This position can be made more accessible for people with tight hip and buttock muscles by raising the pelvis and torso onto a bolster (Fig. 5B). Adjust your pelvis so that the front of the hips are square to the floor and the back is even on both sides. This supported variation takes the weight of the pelvis off of the femur allowing the hip muscles to gradually release without undue pressure or discomfort. It is especially suitable for runners and athletes. Stay here for up to 5 minutes. Unlike longer stays in forward bends, which can cause duress to the disks of the spine, a long stay in a supported Rajakapotasana position helps to release the deep psoas and spinal muscles.

Now sit up, and extend your right leg in front of the left leg returning to the preparatory position for Janu Sirsasana (Fig. 6).

Transition to the next position by placing the sole of the left foot in line with your left sitting bone in preparation for Sage Pose I (Marichyasana I). If your pelvis tilts posteriorly and the lower back rounds, raise your seat on a folded blanket. Bring your left elbow to rest on the inside of the left knee and extend your right hand next to your right hip to support the upward lift of the back. Do not press your left elbow into the knee! This will cause all the shoulder and back muscles to contract. Instead, keeping the arm stable and firm, press the left knee against your arm. Inhale, lengthen your spine upwards, and as you exhale, gently turn to the right (Fig. 7A).

Alternatively, if your hamstrings are very tight, and despite the support of the blanket you are still struggling to keep your pelvis upright, bend the right knee and tuck the foot in between the heel of the left leg and the left sitting bone, and assume the twist in this position (Fig.7B). Stay here for 5-7 breaths. Then return to your preparatory position (Fig. 6).

To complete the sequence, bend the right knee and bring the soles of both feet together to sit in an active, upright Bound Angle (Baddha Konasana; Fig. 8). Stay here for 1 minute. Then repeat the whole sequence on the second side.

To end your practice with a symmetrical movement, lie back into Reclining Bound Angle (Supta Baddha Konasana). A supported variation that works well for most people requires two bolsters placed in a T-shape so that your back is supported at a 30-40° angle. Fold two blankets of equal size and thickness so they are roughly 5-8 centimeters (2-3 inches) thick, 15-20 centimeters (6-8 inches) wide, and at least 60 centimeters (2 feet) long. Place the two blankets to form a ‘V’ in front of the bolster. There will be a triangular depression formed by the edge of the bolster and the two edges of the blankets (Fig. 9A).

Sit with the soles of the feet together so that your buttocks are supported on each of the blankets and the sacrum is centered over the triangular depression. Now fold a third blanket into an accordion pleat to be 10-15 centimeters (4-6 inches) wide and long enough to form a sling to support your legs. Place this roll over the top of your ankles, under your shins, and finish the support by wrapping it under the upper thigh/hip area on both sides to form a sling for your legs. The legs will feel as if they are in a secure harness. Lie back onto the bolster and support each arm on a block so that there is a smooth transition between the chest and the arm. Finally fold a washcloth and place it under your neck and cover the eyes with an eye bag (Fig. 9B). Stay here for 5-10 minutes.

To come out of the pose, slowly sit up and supporting your thighs on each side with your hands, gently press the legs together. Lie back for Corpse Pose (Savasana) with a bolster placed under your knees (Fig. 10). Enjoy.

This article follows and supplements the original post which was first published between 1988 and 2003 when Donna was writing full-length feature articles for Yoga Journal and Yoga International USA. 

The re-curated originals will be followed by New Insights such as this post, where Donna shares what's changed after more than three decades of teaching internationally. This material is being offered for free for the first time as a service during Donna's sabbatical. All material © 2023 Donna Farhi.

Thanks to Julieanne Moore for her patience and dedicated work as our model. 

An occasional bonus Feature article will also be published. 

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