Technique for Head to One Knee Pose (Janu Sirshasana)


  • Sit on the floor with your legs out.

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


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  • For comfort you may place a pillow under your bent knee. Ensure that your spine is straight.
  • Now exhale and begin to move forward slowly, keeping your back as straight as possible.
  • Breathing normally, stretch forwards and straighten your spine.

  • Maintain the position for as long as you can, breathing normally.
  • Move forward as far as you can, stretch your arms and try to hold your foot.
  • To return to an upright position, stretch forwards, inhale and stretch your arms up.
  • Repeat the pose with the next foot bent.
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