How to do Ashtanga Yoga’s Janu Sirsasana A | Head to Knee Pose A

As you move through the seated postures in the Primary Series, Janu Sirsasana A can feel like a bit of relief. But it’s not supposed to feel easy so we’re sharing the secrets to make it “harder”… and more effective.
In this tutorial, we're discussing how to do JANU SIRSASANA A / HEAD TO KNEE POSE A, from Ashtanga's Primary Series. You’ll learn the traditional vinyasa cues as we break down the pose and show you how to access the correct alignment, which might not be what you’re used to! You’ll soon understand that these cues help prepare the body for what’s to come later in the practice.You’ll learn how to position your body at the beginning of this pose, what to do with the hips, and what part of the body this pose challenges. You’ll also see what not to do and what to look for when checking your alignment, so you can practice this pose safely,
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WATCH THESE NEXT 💻
🔹 How to do Ashtanga Yoga's Janu Sirsasana B | Head to Knee Pose B
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🔹 How to do Ashtanga Yoga’s Janu Sirsasana C | Head to Knee Pose C
• How to do Ashtanga Yog...
🔹 12 Minute Tutorial - How To Avoid Knee Pain When Practicing Yoga
• 12 Minute Tutorial - H...
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

[@Katlouiset]

Please keep making videos!! Your instruction has helped me in my personal practice so much! 🧘🏻‍♀️

[@kristendawson273]

These adjustments make the poses feel like circuits of energy, not just stretches. Living poses - I don't know how to explain it. ... do you have a video on Dandasana as well? 🙏🙏 Deep thanks.

[@KaleidoscopeAct]

Research the nadis. So many similarities to Chinese meridians.

[@TheHandsomeHam]

Moving meditations is what I call I it!!

[@sleepmaster13]

this is great! thank you. I can't find many other channels that are doing explanations of the basic postures + how to refine them

[@Nikatronixx]

I've been practicing yoga for 10 years and recently started experiencing pain in some areas which didn't make sense. But after watching several of your videos I am honestly SHOOK - i have been doing so many poses wrong. No other online (or even in-person for that matter) teacher explains the mechanics of every pose in detail. Which is so dangerous because it can lead to long term injury. Anyways, thank you for sharing your knowledge!

[@marysespensley6546]

I can't tell you how helpful your intructions are! After years of practising Yoga I finally get it, thanks to you!!! Thank YOU two

[@kirandimri3097]

Love the energy you both bring to the practice.

[@zoggaming88]

I would love a video on how you practice in everyday life. Do you do full series everyday ? (I find it way too much for my body on the longterm) Do you plan on keeping practing ashtanga style when you get older or maybe do some more gentle asana practice ? How do you deal with injuries ? etc Thanks a lot for videos they are great ! Take care

[@lucisue53]

This kind of tutorial is VERY helpful. I teach online yoga to students mostly in their 60s and 70s (like me.) While I do not follow the entire ashtanga system with my students, the level of detail in your tutorials works great. It helps me find the right language to teach poses safely so that they are accessible and effective. Thank you!

[@ceciliaboldrini5134]

Dear David and Jelena thank you very much for this new short lesson, l am waiting for your videos becouse you are so calm, good and intelligent! You are also prudent and wise! GOD BLESS YOU. Cecilia

[@leighmartin5344]

I like the way you explain the sunscripts or terminology even if they don’t make sense

[@roblefort4813]

Very useful tips. First time in years that i have heard any teacher pointing out the importance of these postural details

[@yogaganesh9596]

Excellent tutorial. Congratulations on this new channel. Blessings from Costa Rica 🙏🇨🇷

[@Rahul-hn1iq]

You guys are going to transform old and new yogis by removing corrupt yoga practice. Be blessed! ❤

[@Myamoto91]

Thank you very much for these precious explanations 🙏

[@melissaa.8547]

Waaaawww that feels TOTALLY different

[@rubynguyen8189]

Thanks for the great tutorial. It is so thorough and easy to understand. I've been doing it wrong for such a long time. I appreciate your generous help to the people who love yoga

[@honhi96825]

Wow! Great video. Great information and demonstration on how to properly get into this pose!

[@DavidandJelenaYoga]

Glad it was helpful! :)

[@cindyhoupthealthymovement8483]

odd, off the wall question, but I am trying to decide if I met you two a few years ago at a Doug Keller intensive in Ohio? I know, strange question, but I just found your channel (and I LOVE it, by the way) and can't shake the feeling that I've met you guys before?

[@manjunathakarantha452]

Amazing minute details. Thank you...God bless...

[@sarabarreiro9401]

So important to notice these small details that make all the difference during the practice. It has been so helpful to watch the videos you make! Thank you!

[@Robinbobin]

I was all in in the hip rotation mistake and it feels MUCH more stable and healthy now

[@sun_surf_soulhippie1537]

Thank you this shared knowledge!❤❤

[@luciamerrywahyuw6234]

terimakasih david n jelena....salam dari indonesia..😘😘

[@wijilestari1837]

Terimakasih david jelena kamu sangat membantu banget..terus buat video yang membuat kami semakin mengerti pose yoga yang benar...salam dari indonesia...

[@Ainohayoga]

You are doing a great contribution to teachers and practitioners. We need more videos like this one of corrections. Great work guys and many thanks

[@nana7iro_yoga]

Totally makes sense! Thanks Jelena and David! ❤

[@ricciamericanavasuarez5588]

Your videos are awesome 🎉. Thanks ❤

[@olegonthetrail]

Not moving my hip is the cue I needed. I wish you can also show what to do if my leg doesn't rotate all the way to the floor.

[@shivo4659]

Mind blown! Janu a and b are super easy for me and clearly I've been doing them wrong 😊

[@thomaskube2300]

SO HELPFUL WOW THANK YOU

[@pekkalaaksonen8384]

Awesome, thank you! 🙏

[@xEvilLotjex]

Wow this helps so much, just had an ephiphany!

[@MarcusRockey]

This is so helpful. So much to learn ☺️

[@angelaaivatidou522]

Υou are amazing guys!! Keep it up!!🎉

[@SinthujanMaheswaran-th2rd]

Please post Bhujangasana!! Thank you!!

[@Ajfilov]

Thank you for this! 🔥

[@hotmarry4584]

You are perfect. When I see your happiness, smile I feel immediately much better😃 Thank You!!!

[@jacquivanzyl9027]

You read my mind today I 've been thinking where am I engaging my piriformis, janu A, external rotation and stretching winner😊🙏

[@maddilock7704]

Thank you so much!

[@Theconsciousmovement]

Great focus on small details that can make a big difference

[@claudiawang4620]

really helpful！！！ thank u so much！！

[@MyriamDiJi]

So graphic!!! Wonderful explanation of all the little secrets of this posture

[@melaniaquattrociocchi4052]

That was very useful! Thank you! ✨✨ I’ll be waiting for the video about Janu Sirsana C as well 😅

[@geetakalvani3365]

Thank you It's great & useful information

[@eliasrompani8182]

Nice! Thanks

[@steveosmanguitarist]

Totally agree with this

[@aaaa4086]

Very convincing: I have begun changing my practice. Thanks a lot!

[@maxgonzalez214]

Thank you for this excellent explanation, tried it this morning and it worked a treat!

[@ariefkantus3500]

Love you both

[@marcosbernini9066]

It was very helpfull ❤❤❤

[@dennisstolle1056]

Excellent!

[@With_Khush]

Well explained 😊

[@VSchwarcz]

Hmm good info. Thanks

[@lisianecribari2982]

Very useful tips! Congratulations 🎊!

[@sachithraweerasooriya7502]

Thank you

[@elhamnakhostin2827]

Never noticed that before tnx a lot as I am 50 and should be more careful about my body. Would you please post a video on full primery for our personal practice at home. Best wishes for you both ❤❤❤

[@manisha8540]

Thanks, gratitude ❤

[@af598]

So grateful to have found your channel! 🖤🙏

[@AnitaBryant-e4n]

Thank you both for sharing your knowledge ❤

[@laurentlasoen5990]

Will give it a try tomorrow👌🏽👌🏽👌🏽 thank you

[@Glenn117]

Great stuff.Thanks for the teachings. I'm 52 and been practicing Ashtanga a little over 2 years, 6 days a week. Lately i've been contemplating cutting back to 5 or even 4 days a week. What are thoughts on how many practices per week one should do.

[@DavidandJelenaYoga]

You're very welcome and thank you for sharing. The traditional way of practicing your sadhana is 6 x a week - mind you, that doesn't mean your full asana practice every day. The importance is creating the ritual around your daily practice. It can be a sun salutations and fundamentals + last 3, just a few sun salutations or even doing the last 3 seated postures with a focus on deepening your breath. Again, the most important part is that you show up each day and set aside this time for yourself so that it becomes a habit. Begin where you are with a few days a week and slowly add another day until you make it to 6 days :)

[@StefanoPeschiulliInstructor]

AMAZING!!! Thanks so much guys!!! Please video about leg in half lotus with knee injury

[@laraclementucci6507]

When I keep the position (coming from dandasana) of the straight leg, the asana is completely different….much more balanced. Thank you so much for this ✨precious✨info🙏🙏

[@malikkalimahmad]

Superb

[@RajmahendraR]

please post about sirasana head pose i many time get Dizziness when I do. also I cant raise my leg or bend and hold :)

[@amandaspain6438]

Beautiful tutorial- thanks so much xx

[@wheebke]

So helpful, thank you so much

[@kara7197]

Thank you! This is actually challenging to do it in the right way!

[@waselaaltaher7405]

Thank you! This is extremely helpful :)

[@govindannairramachandran5890]

Your tutorial is very much useful and inspiring. Thanks. namasthe.

[@southlander9609]

Thanks you for the explication so helpful 🙏🏼

[@KenSmith-bv4si]

I like to practice Baptiste which is an ashtanga based practice and I've taken a few ashtanga classes. I'm still having a few issues with my support head stand, I just can't seem to figure out how to move my hips so I can "Pike" into supported headstand, so could or would you please do a video about piking into supported headstand, please.

[@cathysourceyoga]

Do you come to the Uk to teach?

[@hiiibyeeee]

hi, my body is too stiff to fold in this pose, what can I do to help it? I also cannot fold to touch my toes either.

[@maartjetrap905]

They forget to mention: if the knee gets troubled/painful.. place the foot further away towards the other knee. The stress should be in the hip and hip flexors NOT within the knee.

[@0Marii007]

Hi. I started getting pain on the outside of the right knee when i do this asana. Any tips please? 🙏

[@DavidandJelenaYoga]

We've done a video on avoiding knee pain. You can check it out here: 😊 kzbin.info/www/bejne/j3LJkpdmadGWi6c

[@rouwaidaayache7625]

🙏🏾

[@marisaabreu336]

❤

[@bigmac0061]

Hard to even move my leg with strength alone and hips dead forward!

[@chanakyagan]

❤❤ thanks

[@thuyngocdiepdinh9556]

Thank you

[@КатяМ-е9я]

Super! Thank you very much!