Janu sirshasana

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Bend the right knee and place the sole of the foot on the inside of the left thigh.
  • Square the torso over the extended left leg and rest the hands on the thigh.
  • Lengthen the spine then fold forward from the hips.
  • Extend as far as appropriate without rounding the spine.
  • Hold the pose for as long as comfortable then slowly lift the torso upright to the seated position.
  • Practice up to 5 times or hold the pose for up to 5 minutes.

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