Janu Shirshasana A (Jānu Śīrṣāsana) = head-to-knee-Posture
Dṛṣṭi: pādayoragre = to the tip of the foot
Start in a sitting position with the legs straight out in front.
Bring the right leg up so that the bottom of the foot is on the inside of the top left thigh/leg.
Strengthen through both legs.
Inhale stretching up (keep the chest lifting)
Exhale fold forwards and place the hands down where they can comfortably reach – aim to eventually hold the right wrist with the left hand (reverse the hold when doing the opposite side).
Inhale and lengthen up through your spine, and then exhale as you deepen the pose – drop your elbows towards your legs.
Hold here for three to five breaths.
Inhale up as you release.
Repeat on the other side.