Janu Sirsasana
The Sanskrit Name of Head-to-Knee Forward Bend is also called Janu Sirsasana.

Today we would like to share something about Janu Sirsasana. Head-to-Knee Forward Bend  has two poses, Head-to-Knee Forward Bend (Right) & Head-to-Knee Forward Bend (Left).

Head-to-Knee Forward Bend (Right)
Instructions
> The Sanskrit Name: Janu Sirsasana.
> Sit with your legs straightened forward. Bend your left knee and draw your left heel toward your perineum. Press your left sole lightly against the inner right thigh and sink your left knee cap to the ground, with the outer leg flat on the floor.
> Inhale and reach out for the right foot (beginner grab hold of your ankle); lift your front torso and lengthen your lower spine. Exhale and bend forward from the groins. Touch the right part of your lower belly to the root of your right thigh, then your chest to the thigh and chin to the knee cap.
> As you descend, bend your elbows out to the sides.

Note
> Beginner could slightly bend your right knee.
> Your body should be kept in the neutral position when you bend. Do not lean your body or right leg to the right which should be extended forward.
> Do not force yourself into the forward bend by hunching your back or rounding your spine. As you descend always remember to lengthen your upper torso from pubis to sternum.
> Loosen your hip joints and thigh muscles at each bending.

Benefits
> Helps tone your legs and burn fats in your abs; enhances the functionality of your abdominal organs thus to promote digestion.
> Benefits your kidney and adrenal glands.

Head-to-Knee Forward Bend (Left)
Instructions
> The Sanskrit Name: Janu Sirsasana.
> Sit with your legs straightened forward. Bend your right knee and draw your right heel toward your
  perineum. Press your right sole lightly against the inner right thigh and sink your right knee cap to the
  ground, with the outer leg flat on the floor.
> Inhale and reach out for the right foot (beginner grab hold of your ankle); lift your front torso and lengthen your lower spine. Exhale and bend forward from the groins. Touch the right part of your lower belly to the root of your right thigh, then your chest to the thigh and chin to the knee cap.
> As you descend, bend your elbows out to the sides.

Note
> Beginner could slightly bend your right knee.
> Your body should be kept in the neutral position when you bend. Do not lean your body or right leg to the
   right which should be extended forward.
> Do not force yourself into the forward bend by hunching your back or rounding your spine. As you
   descend always remember to lengthen your upper torso from pubis to sternum.
> Loosen your hip joints and thigh muscles at each bending.

Benefits
> Helps tone your legs and burn fats in your abs; enhances the functionality of your abdominal organs thus to promote digestion.
> Benefits your kidney and adrenal glands.

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