Inhale, lengthen and open your chest. Exhale, fold forward deeply at your hips drawing your chest toward your shin. Stay for five breaths. Inhale, lift your chest and raise your gaze. Exhale, release the posture and stretch out both legs before going into a vinyasa. Repeat on the left side. Go into a vinyasa.
Q If you can’t reach your left foot, hold your shin instead. If you can’t comfortably rest the weight of your body on the top of your heel, either take the pressure off by putting your hands on the floor by your sides or simply repeat janu Sirsasana . Alternatively, just leave this posture out for the time being. Don’t force your knees and ankles into this position — go slowly and carefully.
JANU SIRSASANA C
Flex and turn out your foot so that the ball of your foot faces the floor. Lift your heel to a vertical position.
Exhale. benti your right knee, hold the heel of your right foot in your left hand and your toes in your right hand. Bring your foot to the inner thigh of your left leg (see inset picture). Bring your knees doser together than in Janu Sirsasana B. Reach forward and grasp your left foot. Inhale, open your chest.
lengthen your spine and lift your gaze. Exhale, fold forward keeping your chest broad. Stay for five breaths. Inhale, lift your chest and lengthen your spine. Exhale. stretch out both legs before going into a vinyasa. Repeat on the left side. Go into a vinyasa.
Q If you can’t reach your left foot, hold your shin instead. If you can’t comfortably rest the weight of your body on the top of your heel, either take the pressure off by putting your hands on the floor by your sides or simply repeat janu Sirsasana . Alternatively, just leave this posture out for the time being. Don’t force your knees and ankles into this position — go slowly and carefully.
JANU SIRSASANA C
Flex and turn out your foot so that the ball of your foot faces the floor. Lift your heel to a vertical position.
Exhale. benti your right knee, hold the heel of your right foot in your left hand and your toes in your right hand. Bring your foot to the inner thigh of your left leg (see inset picture). Bring your knees doser together than in Janu Sirsasana B. Reach forward and grasp your left foot. Inhale, open your chest.
lengthen your spine and lift your gaze. Exhale, fold forward keeping your chest broad. Stay for five breaths. Inhale, lift your chest and lengthen your spine. Exhale. stretch out both legs before going into a vinyasa. Repeat on the left side. Go into a vinyasa.
