Yoga Basics - Head to knee pose - Janu sirsasana - Master basic yoga poses in 2 minutes!
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Begin seated with the legs extended in front of you.
Allow the left toes to roll outward, opening up the hip, then bend the knee and pull the
left heel towards the pelvis. Grab the ankle to draw the heel further towards
the body, bringing the left sole to rest on the inner right thigh.
Draw the fleshier parts of your bum away from your sit bones.
Press the palms into the floor on either side of the extended leg, and ground down through
the sit bones and as you extend up through the spine.
Inhale the arms overhead and turn the chest slightly towards the extended leg. Exhale
as you hinge forward from the hips, extending the torso over the straight leg.
With both hands, grasp either the shin, ankle or foot, depending on your flexibility.
If it uncomfortable or causes too much strain to reach for the shin, ankle, or foot, you
can modify by placing a strap around the sole of the foot and holding either side with arms
extended. Resist the temptation to pull yourself forward; rather, slowly walk the hands forward
on the strap to a comfortable position while keeping the arms lengthened.
In either variation, inhale to extend the spine once more and as you exhale, slowly
allow the spine to round from tailbone to crown.
Continue to breath slowly and deeply through the nose for several breaths, or as long as
it is comfortable. To exit the pose, ground down and back through
the sit bones. Inhale as you extend the chest forward and draw the torso upright.
For more variations and information on this and other yoga poses, visit yogadrienne.com,
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