How to Do Pravriti Janusirsana A poses in Yoga

Pravriti Janusirasana is called the Head-to-Knee Pose. It has been known to benefit the solar plexus and the sciatic nerve. This article will guide you though learning the Pravriti Janusirsana A poses in Yoga. The starting point is a Sukhasana pose; you will need to learn this pose before completing the steps in this article.

Difficulty: Easy

Instructions

1. Get into the sitting position of Sukhasana.

2. Stretch out your legs in front of you. Spread the legs while keeping your heels apart. The heels should be about 15 inches away from each other.

3. Slide the right foot back while bending the right knee outwards. Rest the right knee on the floor.

4. Be sure to keep the upper part of your body and head erect.

5. Inhale and raise the arms above your head. Face the palms of your hands outwards.

6. Release all the air out of your body by exhaling completely. Stiffen the knees and inhaling deeply.

7. Exhale again and draw in the abdomen. Bend forwards from the waist with the upper portion of your body touching your left thigh. Extend forwards and grip your left foot with both hands. You can interlace your fingers behind your foot.

8. Take a deep breath and release it. On the exhale, press the left knee into the floor and bend the elbows out to push the upper body further down.

9. Rest your forehead on your left knee.

10. Gradually release the elbows and lay them on the floor. Make sure that the entire left leg is touching the floor.

11. Maintain this position while breathing normally. To come out of it, slowly reverse the above steps. Then repeat them with the right leg being stretched outwards.

Tips & Warnings

• Stay in the position as long as it is comfortable for you.
• If you start to feel a strain in your back, come out of the pose immediately. It will cause back problems if you try to push it.

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