Janu Shirshasana C (Head to knee Posture)

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Janu Shirshasana C (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 and turn the foot so the heel is pointing upwards, and the toes of the foot are spread on the floor beneath it.

The right knee comes down towards the floor. Push some weight from the right heel into the left thigh to take some of the pressure off the toes.

The right knee is about 80 degrees to the left.

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.