Yoga v1 – Janushirasana

In looking to contribute to the knowledge bank of Be Black Belt, I thought it would be useful to share what I have learned as a Bikram yoga practitioner of over 4 years. I attend the practice regularly, at times 5 to 7 days a week, and it does amazing things for me both mentally and physically.

For this first session today, I present the proper foundation and practice of the “head to knee” pose, or Janushirasana, with leg stretching. This pose benefits the sciatic nerve -helping prevent “sciatica”, is beneficial for back bones and muscles, and aids digestion (any pose involving compression of the core will be beneficial for digestion).

This pose can be found toward the end of the Bikram 26-pose series, and is very helpful for martial artists to improve both flexibility and reach.


It is Important to Remember that you exit all yoga poses in the reverse order of your entry, with all steps accounted for.

Lastly, it is important to practice all stretching exercises -be it yoga poses or other simpler stretching poses, with the proper foundation and sequence, this to not only to prevent injury but also to receive all the benefits the pose has to offer. 


-Tabitha. White Belt, Bikram Yoga practitioner + Usui Ryoho Reiki Master

Self Defense

“In the United States, stand-your-ground law states that an individual has no duty to retreat from any place they have lawful right to be and may use any level of force, including lethal, if they reasonably believe they face an imminent and immediate threat of serious bodily harm or death”.

You have the right to be any where you want, at the time you want, nobody under any circumstance has the right to Bully, Attack or Abuse you; you have the right to defend yourself, your family and others, if that was the case.

Self Defense: An attack is initiated toward you and puts you in a position of disadvantage.

What to do?

  • Identify the threat ( bear hug, choke, head lock, etc ).
  • React to the threat violently ( elbow strikes, knee strikes, head butt, etc ).
  • Disengage from the threat ( look for multiple attackers, look for weapons of opportunity, and for escape routes ).

Remember be aware and do not, under any circumstance, allow anyone the right to Bully, Attack or Abuse you.

Warm Up and Flexibility

Warm up: Prepare for physical performance by practicing gently beforehand ( Increase body temperature ).

Flexibility: The quality of bending easily without breaking ( Stretching ).

Stretching is not a warm up.  Warm up is literally the process of increasing your core body temperature. It’s very important that you perform a general warm up before you stretch. Cold muscles don’t stretch very well, so don’t try to do so if you are not warmed up, to avoid injuries.

What to do?

  • 50 Jumping Jacks.
  • 1 minute running in place ( Knees up to waist level ).
  • Neck Rotations ( Very gently ).
  • Shoulder Rotation ( Forward and backward ).
  • Hip Rotation ( clockwise and counterclockwise ).
  • 50 push ups.
  • 50 sit ups ( Abs ).

Remember warm up and stretch before starting your training. Warm muscles do not get injured.