Accomplish the Head-to-knee Pose, Janushirsasana.
This tutorial is part of a free, online program devoted to teaching Yoga.
In the next video, you will learn how to the Big Toe Pose.
This pose stretches the thighs, hamstrings, groin, shoulders and arms.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.
Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K
In this video, you will learn the Head-to-knee Pose, also known as Janushirsasana.
Sit down on the ground with your legs stretched in front of you and your back held erect.
Fold your right knee, placing the sole of the foot against your left thigh.
Press your left leg comfortably against the floor.
Align your trunk to face your left toe.
Inhale as you extend your arms up to the sky.
Exhale completely and bend forward from the hips as you reach out to clasp your left foot with both hands.
Stretch down as far as you can while maintaining a straight back and rest your chin on your knee.
Make sure that left foot doesn't slip below your right thigh. A common mistake is to round the spine.
Stay in position for about 30 seconds, breathing slowly and deeply, stretching further with each breath.
Inhale as you raise your torso and get back to the starting position.
Repeat the same on the other side.
If you cannot reach your toes try holding your shin or ankle as you edge your way towards your feet.
You can also strap a belt or rope around your foot to pull yourself closer to it.
This pose stretches the thighs, hamstrings, groin, shoulders and arms.
It also stimulates the liver and the kidneys and improves digestion.
You have now learnt Janushirsasana, the Head-to-knee Pose.
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