Janu Sirsasana

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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