| JANU SIRSASANA: Correct foot placement | | | | knee has not been pushed back as far as possible to |
| Sit up straight with legs evenly extended in front. Bend | | | | form an obtuse angle. The back is humped and curved |
| the right leg at the knee and place the foot so that the | | | | because the pelvis is jammed and unable to lift |
| heel is in the right groin and the front of the foot | | | | properly. Instead of a smooth, complete stretching of |
| touches the left thigh. Turn the foot so that the bottom | | | | the spine, the lumbar is over-stretched and the rest of |
| of the foot is facing upward and press the knee back | | | | the spine constricted. The left leg is not flat on the |
| to form an obtuse angle with the body. This position will | | | | floor. |
| be difficult at first; don't force it. Put a folded blanket | | | | TRIANG MUKHAIPADA PASCHIMOTTANASANA: |
| under the knee and also under the hips. Gradually the | | | | Sitting, forward-bending pose over one leg |
| knee will move farther back. Just keep the foot | | | | This posture generally follows the previous one. Sit |
| correctly positioned. | | | | with your legs stretched in front. Bend the right leg so |
| JANU SIRSASANA: Correct, perfect posture | | | | that the right foot is near the right hip. The toes should |
| Having positioned the foot and knee correctly, stretch | | | | point back. The right calf presses against the right thigh. |
| the left leg out, keeping the leg firmly on the mat. Settle | | | | The body will tilt in this position so put a small folded |
| the heel firmly and stretch the toes up. (The heel | | | | towel under the left buttock to keep the hips level and |
| should pull gently away from the ankle.) Now inhale | | | | the forward stretch even and extended. Hold the left |
| and bend forward over the straight leg, catching the | | | | foot with both hands, inhale and bend forward, keeping |
| foot with both hands if possible. Beginners should bend | | | | both knees together as you stretch forward over the |
| only as far as they can without rounding the back. | | | | straight leg. Many students will find it difficult in this |
| When this posture is done correctly and completely, | | | | position to even take hold of the foot of the |
| the body will roll forward over the extended leg, | | | | outstretched leg. Do not despair. Just hold the knee, |
| absolutely flat from the tail bone to the head. Stay | | | | shin or ankle, and sit, breathing deeply, in whichever |
| there breathing normally for as long as you can. Inhale, | | | | position represents your best extension. If the back is |
| release the handhold, come up smoothly, straighten the | | | | tight and the spine inflexible, this will take time. Release |
| bent leg and relax. Repeat on other side. | | | | the hold and straighten the bent leg. Repeat on the |
| JANU SIRSASANA: Wrong posture | | | | other side. |
| The heel is not positioned against its own thigh. The | | | | |