Hatha Yoga: The Yoga of the Physical Body.
Janu Sirshasana : The Head to Knee Pose.
Instructions.
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Sit with the legs stretched in front of the body.
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Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.
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Keep the knee on the floor throughout.
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Lean forward.
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Grasp the toes of the straight leg with both hands.
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Do not bend the knee.
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Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.
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Repeat the process with the other leg folded.
Breath.
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Exhale while bending the trunk forward.
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Retain the breath if you stay in the final pose for a short time.
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Breathe normally if the pose is held for long periods.
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Inhale while returning to the sitting position.
- All other details as for paschimottanasana.
Note.
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Keep both knees in contact with the floor.
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Do not strain the muscles but gently stretch them.
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