seated head to knee / janu sirsasana

Seated head to knee stretches the back and deeply stretches the back of the legs. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.

From bound angle or easy pose, extend the right leg straight out in front of you, place the bottom of the left foot against the right thigh. Pull the right leg in to square the hips to the front wall.

Inhale the arms up and reach out of the waist lengthening the spine.

Exhale forward, bending the right knee enough to interlace the fingers around the foot and to place the head against the knee.

Work the posture by pressing the head down into the knee, sliding the right heel away from you, lengthening the right leg. Keep the head pressed to the knee while straightening the leg as much as you can. For a deeper stretch in the leg, press the heel away and pull the toes towards your head.

Relax the shoulders, neck and face. Make sure the shoulders are parallel to the floor. Use the arms only enough to keep the head in contact with the knee.

Breathe and hold for 3-6 breaths.

To release: inhale the arms up over your head, exhale them to the floor. Repeat other side.

Use a yoga strap around foot and hold with both hands.

Recent or chronic back injury or inflammation

half circle, gate, seated twist, revolved head to knee, half up boat.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.