[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"main-navigation":3,"article-janu-sirsasana-anleitung":60},{"id":4,"uid":5,"url":5,"type":6,"href":7,"tags":8,"first_publication_date":9,"last_publication_date":9,"slugs":10,"linked_documents":11,"lang":12,"alternate_languages":13,"data":14},"akuHuBEAACoA67wR",null,"navigation","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aox50hIAAC0AQPES&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22akuHuBEAACoA67wR%22%29+%5D%5D",[],"2026-07-06T11:38:01+0000",[6],[],"de-de",[],{"nav_items":15},[16,31,41,51],{"label":17,"level":5,"link":18,"target_link":29},"Yoga Übungen",{"id":19,"type":20,"tags":21,"lang":12,"slug":22,"first_publication_date":23,"last_publication_date":24,"uid":25,"link_type":26,"key":27,"isBroken":28},"akuHwBEAACkA67wq","category",[],"yoga-ubungen","2026-07-06T11:38:02+0000","2026-08-09T23:06:15+0000","yoga-uebungen","Document","daeae874-a2a1-4e8f-9a8a-c6ef159d17ad",false,{"link_type":30},"Any",{"label":32,"level":5,"link":33,"target_link":40},"Meditation & Achtsamkeit",{"id":34,"type":20,"tags":35,"lang":12,"slug":36,"first_publication_date":9,"last_publication_date":37,"uid":38,"link_type":26,"key":39,"isBroken":28},"akuHvhEAACkA67wj",[],"meditation--achtsamkeit","2026-08-09T22:19:57+0000","meditation-achtsamkeit","b560acdf-fc8c-4b52-ab99-6bb5c8540049",{"link_type":30},{"label":42,"level":5,"link":43,"target_link":50},"Yoga Ernährung",{"id":44,"type":20,"tags":45,"lang":12,"slug":46,"first_publication_date":9,"last_publication_date":47,"uid":48,"link_type":26,"key":49,"isBroken":28},"akuHvBEAACwA67we",[],"yoga-ernahrung","2026-08-09T22:20:14+0000","yoga-ernaehrung","9afc973f-cbe9-4892-9fe1-c072600c99e0",{"link_type":30},{"label":52,"level":5,"link":53,"target_link":59},"Yoga Equipment",{"id":54,"type":20,"tags":55,"lang":12,"slug":56,"first_publication_date":9,"last_publication_date":57,"uid":56,"link_type":26,"key":58,"isBroken":28},"akuHuhEAACsA67wW",[],"yoga-equipment","2026-08-09T22:20:36+0000","d67bcbc4-3671-4410-b3b7-7789540db37d",{"link_type":30},{"id":61,"uid":62,"url":5,"type":63,"href":64,"tags":65,"first_publication_date":66,"last_publication_date":67,"slugs":68,"linked_documents":70,"lang":12,"alternate_languages":71,"data":72},"aoMmthIAACwARaSI","janu-sirsasana-anleitung","article","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aox50hIAAC0AQPES&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22aoMmthIAACwARaSI%22%29+%5D%5D",[],"2026-08-17T15:41:16+0000","2026-08-24T11:41:02+0000",[69],"haufige-fehler",[],[],{"title":73,"category":74,"additional_categories":78,"author":89,"article_type":108,"vegan":28,"gluten_free":28,"ayurvedic":28,"raw":28,"level":109,"vinyasa":28,"hatha":28,"yin":28,"restorative":28,"scope":110,"teaser":111,"featured_image":116,"reading_time":123,"body":124,"stil_name":5,"tags":242,"meta_title":248,"meta_description":249},"Janu Sirsasana (Kopf-zu-Knie-Haltung): Schritt für Schritt richtig ausführen",{"id":19,"type":20,"tags":75,"lang":12,"slug":22,"first_publication_date":23,"last_publication_date":24,"uid":25,"data":76,"link_type":26,"key":77,"isBroken":28},[],{"name":17},"e2c4d08e-23fa-453a-be72-d956de5d50c5",[79],{"category":80},{"id":81,"type":20,"tags":82,"lang":12,"slug":83,"first_publication_date":84,"last_publication_date":85,"uid":83,"data":86,"link_type":26,"key":88,"isBroken":28},"anj5UBIAAC0ALzeZ",[],"asanas","2026-08-09T22:04:46+0000","2026-08-17T15:31:43+0000",{"name":87},"Asanas","2f1b9193-31be-4bb3-b046-8543352bcf83",{"id":90,"type":91,"tags":92,"lang":12,"slug":93,"first_publication_date":94,"last_publication_date":94,"uid":93,"data":95,"link_type":26,"key":107,"isBroken":28},"anidPxIAAC0ALgLN","author",[],"alexander-bobrowski","2026-08-09T15:33:50+0000",{"name":96,"avatar":97},"Alexander Bobrowski",{"dimensions":98,"alt":5,"copyright":5,"url":101,"id":102,"edit":103},{"width":99,"height":100},2147,2640,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002FTarT3N6gLaL5wvKu_Alexander_Bobrowski_Profil.jpg?auto=format,compress","TarT3N6gLaL5wvKu",{"x":104,"y":104,"zoom":105,"background":106},0,1,"transparent","00efdd3e-9684-4107-b8e6-935b718f52df","Anleitung","Einsteiger","Einzelübung",[112],{"type":113,"text":114,"spans":115},"paragraph","Janu Sirsasana kombiniert eine Vorbeuge mit einer sanften Hüftöffnung im gebeugten Bein — eine gute Zwischenstufe auf dem Weg zu Paschimottanasana.",[],{"dimensions":117,"alt":5,"copyright":5,"url":120,"id":121,"edit":122},{"width":118,"height":119},2752,1536,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002FMkHcWYmjpNMQeCyY_JanuSirsasana_susanna.png?auto=format,compress","MkHcWYmjpNMQeCyY",{"x":104,"y":104,"zoom":105,"background":106},4,[125,135,211,231],{"variation":126,"version":127,"items":128,"primary":129,"id":133,"slice_type":134,"slice_label":5},"default","initial",[],{"content":130},[131],{"type":113,"text":114,"spans":132},[],"text_slice$e2c8dc5c-0268-4ceb-9110-de8d373b8c6e","text_slice",{"variation":126,"version":127,"items":136,"primary":137,"id":209,"slice_type":210,"slice_label":5},[],{"duration":138,"level":109,"sanskrit_name":139,"equipment":140,"intro":143,"benefits":144,"contraindications":155,"steps":159},"5 Atemzüge pro Seite","Janu Sirsasana",[141],{"item":142},"optional ein Gurt",[],[145,149,152],{"type":146,"text":147,"spans":148},"list-item","Dehnt die Beinrückseite des gestreckten Beins",[],{"type":146,"text":150,"spans":151},"Öffnet die Hüfte des gebeugten Beins",[],{"type":146,"text":153,"spans":154},"Wirkt beruhigend",[],[156],{"type":113,"text":157,"spans":158},"Bei Knieproblemen im gebeugten Bein die Position flacher halten · bei Rückenproblemen die Tiefe reduzieren",[],[160,167,174,181,188,195,202],{"title":161,"description":162,"image":166},"Ausgangsposition",[163],{"type":113,"text":164,"spans":165},"Dandasana als Start.",[],{},{"title":168,"description":169,"image":173},"Bein beugen",[170],{"type":113,"text":171,"spans":172},"Rechtes Knie beugen, rechte Fußsohle an die Innenseite des linken Oberschenkels legen.",[],{},{"title":175,"description":176,"image":180},"Becken ausrichten",[177],{"type":113,"text":178,"spans":179},"Gerade ausrichten, beide Sitzbeinhöcker bleiben am Boden.",[],{},{"title":182,"description":183,"image":187},"Verlängern",[184],{"type":113,"text":185,"spans":186},"Einatmen, Wirbelsäule verlängern, Arme über den Kopf.",[],{},{"title":189,"description":190,"image":194},"Nach vorne klappen",[191],{"type":113,"text":192,"spans":193},"Ausatmen, über das gestreckte linke Bein nach vorne klappen.",[],{},{"title":196,"description":197,"image":201},"Hände fassen",[198],{"type":113,"text":199,"spans":200},"An Schienbein, Knöchel oder Fuß, der Rücken bleibt lang.",[],{},{"title":203,"description":204,"image":208},"Halten und wechseln",[205],{"type":113,"text":206,"spans":207},"5 Atemzüge halten, dann die Seite wechseln.",[],{},"how_to$90b0cba9-5612-4fc2-93e1-dd60d39676e5","how_to",{"variation":126,"version":127,"items":212,"primary":213,"id":230,"slice_type":134,"slice_label":5},[],{"content":214},[215,219,225],{"type":216,"text":217,"spans":218},"heading3","Häufige Fehler",[],{"type":146,"text":220,"spans":221},"Becken dreht zur Seite statt gerade zu bleiben.",[222],{"start":104,"end":223,"type":224},22,"strong",{"type":146,"text":226,"spans":227},"Rundrücken statt Klappen aus der Hüfte.",[228],{"start":104,"end":229,"type":224},10,"text_slice$c8e2c0d8-e6a1-4612-b838-7216ae6390ff",{"variation":126,"version":127,"items":232,"primary":233,"id":241,"slice_type":134,"slice_label":5},[],{"content":234},[235,238],{"type":216,"text":236,"spans":237},"Variante",[],{"type":113,"text":239,"spans":240},"Einen Gurt um die Fußsohle des gestreckten Beins legen.",[],"text_slice$7d8e91c8-1e18-44a8-8378-aea33dd48773",[243,245,246],{"tag":244},"Vorbeugen",{"tag":87},{"tag":247},"Beruhigend","Janu Sirsasana Anleitung – Kopf-zu-Knie-Haltung üben","Janu Sirsasana Schritt für Schritt erklärt: Beckenausrichtung und Beinposition im Detail – mit häufigen Fehlern und Gurt-Variante."]