Head to One Knee Pose - Janu Sirshasana

Technique

1. Sit on the floor with your legs out.

2. Bend one leg, bring the heel of your foot as close to your right groin as possible.

3. For comfort you may place a pillow under your bent knee. Ensure that your spine is straight.

4. Now exhale and begin to move forward slowly, keeping your back as straight as possible.

5. Breathing normally, stretch forwards and straighten your spine.

6. Maintain the position for as long as you can, breathing normally.

7. Move forward as far as you can, stretch your arms and try to hold your foot.

8. To return to an upright position, stretch forwards, inhale and stretch your arms up.

9. Repeat the pose with the next foot bent.