JANU SIRSASANA: Right foot placement
Sit up with legs evenly prolonged in entrance. Bend the appropriate leg on the knee and place the foot in order that the heel is in the appropriate groin and the entrance of the foot touches the left thigh. Flip the foot in order that the underside of the foot is going through upward and press the knee again to kind an obtuse angle with the physique. This place might be troublesome at first; do not drive it. Put a folded blanket below the knee and likewise below the hips. Progressively the knee will transfer farther again. Simply hold the foot accurately positioned.
JANU SIRSASANA: Right, excellent posture
Having positioned the foot and knee accurately, stretch the left leg out, preserving the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel ought to pull gently away from the ankle.) Now inhale and bend ahead over the straight leg, catching the foot with each arms if attainable. Novices ought to bend solely so far as they’ll with out rounding the again. When this posture is finished accurately and utterly, the physique will roll ahead over the prolonged leg, completely flat from the tail bone to the top. Keep there respiratory usually for so long as you possibly can. Inhale, launch the handhold, come up easily, straighten the bent leg and calm down. Repeat on different aspect.
JANU SIRSASANA: Improper posture
The heel will not be positioned towards its personal thigh. The knee has not been pushed again so far as attainable to kind an obtuse angle. The again is humped and curved as a result of the pelvis is jammed and unable to carry correctly. As an alternative of a easy, full stretching of the backbone, the lumbar is over-stretched and the remainder of the backbone constricted. The left leg will not be flat on the ground.
TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg
This posture typically follows the earlier one. Sit together with your legs stretched in entrance. Bend the appropriate leg in order that the appropriate foot is close to the appropriate hip. The toes ought to level again. The correct calf presses towards the appropriate thigh. The physique will tilt on this place so put a small folded towel below the left buttock to maintain the hips stage and the ahead stretch even and prolonged. Maintain the left foot with each arms, inhale and bend ahead, preserving each knees collectively as you stretch ahead over the straight leg. Many college students will discover it troublesome on this place to even snatch the foot of the outstretched leg. Don’t despair. Simply maintain the knee, shin or ankle, and sit, respiratory deeply, in whichever place represents your finest extension. If the again is tight and the backbone rigid, it will take time. Launch the maintain and straighten the bent leg. Repeat on the opposite aspect.