Which common misalignment occurs during Janu Sirsasana (Head-to-Knee Pose)?

In Janu Sirsasana, or Head-to-Knee Pose, one common misalignment that practitioners often experience is a posterior tilt of the pelvis. This misalignment can occur when the pelvis rolls back instead of maintaining a neutral position. A neutral pelvis is crucial for creating the proper alignment in the spine and ensuring that the forward fold is achieved effectively.

When the pelvis is in a posterior tilt, it can lead to a rounding of the lower back, making it difficult to lengthen the spine and engage the hamstrings and hip flexors effectively. Maintaining an anterior pelvic tilt, or a neutral position, allows for better alignment of the spine and promotes a deeper and more controlled stretch in both the hamstrings and lower back.

Proper pelvic alignment in this pose also plays a vital role in freeing the breath and allowing students to engage in relaxation and deeper exploration of the pose. Understanding this common misalignment helps practitioners correct their alignment for better practice and deeper connection to the benefits of the pose.