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Head to Knee Forward Bend Pose

Type: Yoga
Sanskrit: Janu Sirsasana
Level :  Equipment : No
Lower Back

Head to Knee Forward Bend Pose Steps:

Step 1:
Start by sitting on the floor with back upright and legs extended (toes flexed towards the face).

Step 2:
Inhale to bend at the right knee, lower the outside of the knee to the floor and lightly press the sole of the foot on the inside of the left thigh (the right shin should be at a right angle to the left leg).

Step 3:
Press your right hand against the inner right groin to open up the leg as you place the left hand on the floor beside the left leg. Turn the torso to the left so that the naval lines up with the middle of the left leg.

Step 4:
Inhale to prepare.

Step 5:
Exhale to bend forward at the hip and lower the head and shoulders towards the left leg (back should remain flat as both hips stay on the ground). Grab the foot with the hands.

Step 6:
Hold the posture for 5 to 10 breaths and then return to starting position.

Step 7:
Repeat the exercise with the left knee bent and the right leg extended.

Top Tip:

- Calms the brain and helps relieve stress
- Stretches the spine, shoulders, hamstrings, and groin
- Stimulates the liver and kidneys
- Improves digestion
- Relieves anxiety, fatigue, headache, menstrual discomfort
Yoga Exercises
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