This posture is called Janu Sirsasana. It means head to knee posture but I call it head beyond the knee. So the first thing you want to do is sit up straight with your feet in flex and your hands to side of your hips. You want to make sure your spine is long and your shoulder blades are down. And then from here you can bend your right knee and bring the sole of the foot to touch your inner thigh. Make sure your left foot is in flex. From here you are going to inhale your arms up and as you exhale come forward. As you come forward you want your chest to lead the movement. Don’t drop your head down. Just keep your chin tucked in and your neck long. You can release the hands to either side of the foot or if you can reach your foot touch the foot. It doesn’t matter. On the next inhalation you want to keep your back long, spine long. Lower back extended and as you exhale release down. When you are down just keep breathing. You will feel the stretch on the back of the legs and also in the lower back. With each inhale you want to lift through the lower back and with each exhale release down, inhaling, elongate through the lower back and exhaling releasing down. If your back is not so flexible, take your hands to your sheen and open the chest. If you are very, very flexible, you can take your hands beyond your feet. Make sure you do it also on the other side, straightening the right knee, you are going to flex your left knee and put the sole of the foot into the inner thigh. As you inhale, lift your arms up and as you exhale come down. Bring the hands to either side of the foot. Inhale again, extend through the lower back and as you exhale you are going to drop your head down. Tuck your chink in and keep the back of the neck long and then breathe. (demo) Good, inhaling coming up and as you exhale release the hands and straighten the legs.
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