JANU SIRSASANA B

1. EXHALE. Sit on top of the right foot with the toes pointing to the left. The left leg is straight forward. Flex the toes. Grab the sides of the left foot with the hands and look forward, as in B, or repeat the anterior Janu Sirsasana A, or place the hands on the leg as far as possible, as B1.
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
 The foot is place at the perineal muscle, behind the genitals, and in front of the anus. It shouldn’t hurt. The goal is to stimulate Mula Bhanda. If you experience pain place a cushion underneath the buttocks, or repeat Janu Sirsasana A.

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.