JANU SIRSASANA A

1. EXHALE. Place the sole of the right foot in the inner left thigh. Make a ninety degree angle with the right knee, and grab with both hands each side the left foot, as in A, or as far as you can, as in A1, or use a prop as in A2.
2. INHALE. Look half the up to the horizon keeping the grip. Lengthen the spine.
3. EXHALE. Bend forward. STAY HERE FOR 5 LONG DEEP BREATHS

4. INHALE. Look half the up to the horizon. Lengthen the spine.
5. EXHALE. Release leg. VINYASA.

-REPEAT ALL THE STEPS IN THE LEFT SIDE-
-VINYASA-

COMMENTS

Bend forward on top of the left leg, with the strength of the arms and shoulders. You can open the knee more than ninety degree as long as you can square you hips forward and bend over the left leg. Look at the toes.