I can’t come to yoga; I’m not flexible. I can’t come to yoga; I don’t know how to do those moves. I can’t come to yoga; my body just doesn’t move that way.

Yoga postures are vast. They can be restorative or athletic. They can require strength or relaxation. From the outside observer, yoga postures may seem strange or even unattainable and it can feel daunting to the new student entering the class. First-timers, please understand that yoga is a personal practice, and honoring your body and its abilities is the first step in creating your yoga practice. 

At first, you show your courage by simply showing up to class. As you consistently show up for asana, or yoga practice, you gain confidence in your ability. Optimally, you will find some postures that feel within reach for your unique body and others that may become more and more attainable with practice. Yoga asana is a life-long practice because there is no goal, or perfection, of a posture. It is all about practice. 

Janushirsasana C, or head (shirsa) to knee (janu) pose C, is a posture that may seem intimidating to many. It is a posture with which you must show great care and compassion to your current state. If done rashly, you can injure yourself. Personally, it is a posture that requires a full warm-up. There are four (A-D) foot placements to the janushirsasana series; the first variation is attainable to most bodies as the foot stays flat, alongside the inner thigh. Please practice A before C. 

In the Ashtanga Vinyasa series, janushirsasana comes after three-fourths of the practice. The body should be warm and open to receive its benefits. Along with aiding in digestion, the foot and ankle position of janushirsasana c add the benefit of stretching the feet, achilles and calf. After a long vinyasa class, this seated posture is quite relieving.  

Janushirsasana C

1. Warm up the body by opening the hips and stretching the hamstrings and feet. 
2. Begin seated with both legs outstretched. 
3. Bend and lift the left knee and hold the shin with the forearms.
4. Place the left hand on the outer left heel and the right hand around the big toe.
5. Gently guide the left heel toward the top of the mat while simultaneously guiding the toes toward the floor.
6. Place the toes on the mat with the heel lifted and scoot your seat toward the toes.
7. Inhale as you lift the body up and exhale as you fold over the legs, trying to bring the head toward the knee.
8. Stay in the posture for five full breaths and then switch sides.

Namaste.