Janu Sirshasana

The Head to Knee Pose

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Instructions .

• Sit with the legs stretched in front of the body.

• Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.

• Keep the knee on the floor throughout.

• Lean forward.

• Grasp the toes of the straight leg with both hands.

• Do not bend the knee.

• Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.

• Repeat the process with the other leg folded.

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Breath .

• Exhale while bending the trunk forward.

• Retain the breath if you stay in the final pose for a short time.

• Breathe normally if the pose is held for long periods.

• Inhale while returning to the sitting position.

• All other details as for paschimottanasana.

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Note .

• Keep both knees in contact with the floor.

• Do not strain the muscles but gently stretch them.