14th pose.
Janusirsasana (The Knee to the Head Posture)
Sit in dandasana Pull the right knee towards the chest. Allow the leg to descend to the right until the right thigh touches the floor. The sole of the right foot should be pressed against the inside of the left thigh. Stretching the right arm upwards, lower the right hand toward the left foot. Using your left hand pull out your gluteus muscle towards the left side. Both your sit bones should be equally pressurized onto the floor. Make sure that both shoulders are horizontal to the floor. Now take the left hand and hold the left foot. The right knee must rotate forward Pull the toes towards you until you feel the stretch in your calves and your hamstring muscles. Work towards taking the chin beyond your left knee. Stay!!! Inhale and come up. Change the sides. |
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