Janu Sirsasana with the Correct Foot Pose
Sit up straight. Open up your legs in front of your body. Bend your right knee and pose your foot that the heel is in the right groin and the front of your foot touches your left thigh. Turn it that the bottom of it faces upward. Press the knee back to form an obtuse angle with your body. Your knee will gradually move further back. Keep your foot correctly positioned as long as possible.
This pose may be difficult to do at first shots. Never force your body though.
Tip: Put a folded blanket under your knee and under your hips.
Janu Sirsasana with the Perfect Pose
After you pose your foot and knee correctly, stretch out your left leg. Keep it firm on the mat. Pull your heel away from your ankle, keep it firm. Stretch the toes up.
Take a deep breath. Bend forward over the straightened leg. If you can, catch the food with your both hands. If this is one of your first times, bend as far as you can without rounding your back. Do not overly push your body.
If this pose is perfectly done, your body will roll over your extended leg, flat from your tail bone to your head. Keep this pose while you take normal breaths, as many as you can.
Release it by taking a deep breath first. Then release your hand grips. Get your body up very gently and slowly. Straighten your legs. Relax.
Repeat this move all over again, on the other side.
Janu Sirsasana with the Wrong Pose
You are doing Janu Sirsasana the wrong way if your body poses to one or more of these:
- Your heel is not pulled against its own thigh
- Your knee is not pushed as far as possible that your body cannot form an obtuse angle
- Your back is humped and curved because your pelvis cannot lift properly
- Your left leg is not flat laid
Triang Mukhaipada Paschimottanasana with Sitting and Bending over One Leg Pose
This pose is similar to the previous one. Sit down. Stretch out your legs in front of your body. Bend your right leg—with its toes pointing back—that it is near your right hip, with its toes pointing back. Press your right calf against your right thigh. While doing so, put a small folded towel under your left buttock to keep your hips level and stretching even and extended.
Hold your left foot with your both hands. While taking a deep breath, bend your body over to the front. Keep both knees closed to each other as you stretch forward over your straightened leg.
Many yoga newcomers find it difficult in this position to grab the food of the stretched leg. Do not give up. All you have to do is just holding your knee, or your ankle, and then sit, take deep breaths, in whichever position you extend the best. If you feel like your back is too tight and your spine is not flexible, be patient, it definitely takes time.
Release the pose, straighten your bent leg.
Repeat this move all over again, on the other side.
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