Pose of the Month: Janu Sirsasana – Nose Towards the Knee

We move from a month of exploring understanding to a month of surrender. And, though for some… perhaps all of us, nothing has slowed down, the upcoming holiday season can be both a source of inspiration and a source of anxiety. There is so much to be done, and so much to accomplish, and yet, we are also worthy of letting some things go. Softening ourselves and melting into a space of โ€˜not doingโ€™ can be both challenging and rewarding.

Our pose of the month for November offers us the space to let go and entertain the idea of softness. Because this posture has so much variety and variability, the exploration of surrender plays a big part. Even the name has interpretations to surrender. We explain this name Nose Towards the Knee, and you will see others translate this as Nose To the Knee. Allow yourself to let go of that meaning in order to find YOUR space in this cleansing/healing/releasing asana.

Janu Sirsasana:

  • Find yourself seated, with your L leg moving in towards the body. Some prefer to have the foot tucked in, others not.
  • The R leg moves out and an angle that feels right.
  • Take a few breaths here to feel established and that the legs are a position that feels comfortable.
  • On an inhale lengthen through the spine and allow the heart to drift towards the R leg.
  • For some of us this amount of twist will be enough for the muscles of the groin and the R leg. Breath here.
  • If it feels right, walk the hands out along the R leg with the spine long. Feel the breath opening up the back of the R leg, and stop at a point that is right for this day.
  • If staying with the lengthened spine feels right for your low back and body, do it ๐Ÿ™‚
  • You may also feel as though surrendering the torso, and allowing for a forward fold with the body is a good fit for today.
  • When you find your space, breath into it. Notice how the body may open, and how it may resist. How can we be kind to our bodies in these moments.
  • Take what you need and leave ALL the rest!
  • When you are ready, inhale up and exhale back to center. Move to the other side ๐Ÿ™‚


Enjoy this space of surrender while watching TV, before bed. Since Janu Sirsasana is also a twist it offers cleansing release and softening, so is great before bed. See what you are ready to let go of today!