Janu Sirshasana
The Head to Knee Pose

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.

 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.

 Note.

• Keep both knees in contact with the floor.
• Do not strain the muscles but gently stretch them.