JanuSirsasana ( Head to Knee Posture )

JanuSirsasana:

Steps:

1. Sit in Dandasana. Knees, feet, heels and legs together. Back straight, eyes closed, chin down. Palms on the floor.

2. Bend right leg keep the heels touching the groin, sole of your feet touching the inner thigh.
3. Inhale, raise your arms from the front across your ears and palms facing front.
4. Exhale bend forward touching toes, forehead touching the left leg without bending the knees.

Coming out of Asana:

Inhale, come up as arms leading the movement. Exhale, lower the arms down. Unfold the leg and come back to Dandasana. Repeat on the other side.

Classification:

    -  Forward Bend
    -  Asymmetrical
    -  Seated
    -  Lateral
    -  Twist
    -  Dynamic / Static

Focus:
 
    -  Spine
    -  Shoulders
    -  Hamstrings
    -  Groin
    -  Abdomen

Modifications:

     -  Knees bent
     -  Bent forward as much as you
        can
     -  Placing pillows under bent knees
   
Benefits:

     -  Stretches Spine, Shoulders, Hamstring and Groin
     -  Improves Digestion