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Janu Sirsasana
The term 'Janu' means 'knee' and Sirsa means 'head'. This sitting posture is about stretching one leg and having the other leg bent, holding the the extended foot with both hands and resting the head on the knee. Hence its name 'Janu Sirsasana'.
1.Sit on the floor with legs extended in the front
2.Flex the left knee and move it to the left with the outer thigh and calf of the left leg on the floor.
3.Have
the
left
heel
placed
near
the
inner
side
of
the
left
thigh
close
to
the
perineum
with
the
big
toe
touching
the
inner
side
of
the
right
thigh.
4.The left knee should not be in line with the left thigh at a right angle to the outstretched right leg.
5.Try to push the left knee farther as possible, so the body is stretched from the bent leg.
6.Have the hands extended towards the right foot.
7.Slowly
clasp
the
toes
then
the
sole
followed
by
the
heel
and
then
extend
the
arms
to
hold
the
wrist
of
one
hand
with
the
other
beyond
the
extended
foot.
8.Have the right leg tightened at the knee and outstretched with the back of the right knee on the floor.
9.Breathe
out
and
move
the
trunk
forward
by
flexing
and
widening
the
elbows.
Rest
the
forehead
first
followed
by
the
nose
and
then
the
lips
and
finally
the
chin
on
the
right
knee.
One
would
have
to
watch
out
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