Jānu Śīrsāsana - the 911 pose

When you are in need of nervous system regulation and can't think of what else to do, try Jānu Śīrsāsana, or the 911 pose.

Jānu means knee, Śīrsa means head, and āsana means seat or pose. Thus, in this pose we are bringing our head to our knee in a forward fold. Forward folds are generally beneficial poses for the Vāta dosha, which is usually in excess when we are overstimulated, ungrounded, and unsure of which direction to go.

First, it encourages you to get on the ground and come in contact with the stability of the earth (prithivī) element. Feel the ground below you - is it hard or soft? What is the temperature of the floor or mat?

Second, it allows you to get in touch with your legs, which provide you with stability and support. As you stretch one leg out in front of you, bend the other leg and bring that foot to rest on the inside thigh of the elongated leg. Let the bent knee fall towards the floor, or put a blanket or pillow underneath it if you need some support. Then, inhale and lengthen the spine, reach your arms to the sky, and feel the third benefit which is the activation of prāna from fingers to toes. Feel the full body as you stretch the spine, then exhale and extend your torso forward, lowering your arms toward the ground, reaching your hands for your feet or your lower leg. If you want, fold a blanket and place it on your elongated leg so your torso or head can rest on it (or use a pillow or bolster).

With your head down, feel the fourth benefit which is the calming of the pre-frontal cortex of the brain. This is the area that often feels overstimulated when we are overwhelmed and it makes us feel foggy minded and indecisive.

And, of course a fifth benefit - the breath. This is always the most important aspect to consider when we are trying to calm our mind. Notice the slow, deep breaths moving through your body.

If you would like, you can stay here, remain still, and focus on the breath. If you are feeling too anxious to stay still, you can work with subtle movement and match it to your breath. With your hands on your lower leg (or around your feet), look up on the inhale and slightly lift your torso while stretching your spine. Lead with your chest as if you are trying to reach your chest toward your toes, and on the exhale fold down again, brining your chest close to your leg and your head as close to your knee as possible. You can even round the back as you fold forward and make a wave-like movement. Breathe slow and deep and find a rhythm to repeat this slight movement a few times, always following the in-breath and the out-breath.

Forward bends activate the pelvic area, the hips and lower back which are main sites of Vata accumulation.  By bringing the head down below the heart, we learn to surrender to the moment and subjugate thinking for feeling. This also lowers the heart-rate and can lower blood pressure. We release, we relax and we let go.

While in this pose it is important to breathe slowly and deeply. Each breath can be a tool for regulating the nervous system. Breathe in and feel the stomach pressing against the leg. Work with the posterior intercostal muscles by feeling the ribs on the back body expanding.  Breathe through your spine. When you exhale, feel your torso sinking further toward the ground and notice how the navel pulls in towards the spine, with everything (including your mind) coming back in towards center. This pose supports samāna vayu, a specific subdosha of Vāta that creates a consolidating force in us.

So, the next time you are feeling in need of support, or if you just want to calm your nervous system for a few minutes, drop into Jānu Śīrsāsana. Do the best you can - don't worry if your hamstrings are too tight or you can't get your head all the way down. Start where you are and breathe. Don't force anything. Hold and breathe. Don't forget to switch sides and repeat.

Challenge yourself to stay here for a few minutes, breathing slowly, releasing tension, and sinking into the ground, feeling that prithivī bhūta (earth element) and the support it provides.