Despite the name, you don't need to be able to bring your nose all the way to your knee in order to practice this pose and get the benefits:
stretches the spine, hips and legs
calms the mind
Seated, swing both legs out in front of you. Sit up tall, pressing into both of your sit bones evenly. Lengthen the spine and relax your shoulders. Hug the left knee into your chest. Press the sole of the left foot into the inside of your right leg and let the left knee open to the side. Keep the right foot flexed, but avoid locking your right knee. If needed, place a rolled up blanket under your knee. Take a deep inhale, then exhale to walk your hands toward your foot. If you can't touch your toes, that's okay. If you can't touch your nose to your knee, that's okay too. It can be deeply relaxing to rest the head in this pose, so if it doesn't reach your leg, try one of the following modification ideas. Hold for ten deep breaths, and then practice on the opposite side.
ADDING PROPS: Folded blanket under the hips
Adding a folded blanket underneath your sit bones tilts the pelvis forward slightly. Some people may find that this gives them more freedom to fold forward. You could also try a cushion, pillow or yoga block. Play around with the height to find what feels the best.
ADDING PROPS: Folded blanket or pillow under the bent knee
Snuggle a folded blanket or a pillow underneath your bent knee, as close as you can get it to your hip. This is going to minimize the inner thigh and hip stretch, which might make it more comfortable for you to fold forward.
ADDING PROPS: Block or bolster under the forehead
You can rest your forehead on top of a bolster or a yoga block. You might find that one side of your body is more open than the other, so you might need to adjust the height of your props when you switch sides.
For this seated variation, you'll sit at the edge of your chair with the feet flat on the floor. Lift the left foot and place the outer edge of the foot on a block or you can cross the left ankle over the right knee. Hold for ten deep breaths, then practice on the opposite side.
This variation is a play on Viparita Karani (Legs Up the Wall Pose). You'll come into this variation the same way you would Viparita Karani, only you're going to create the Janu Sirsasana shape with your legs. This is going to allow you to experience the same stretch without being upright and without folding forward. This may be a better option for people with severe low back pain, vertigo, or especially tight hips.
HOW DID IT GO?
If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.