Things You'll Need:
- Yoga Mat
- Yoga Strap
- Yoga Blanket
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Step 1
Start by lying on your back for the Thread the Needle pose to create flexibility in your hip joints, hamstring muscles (muscles at the back of the thighs) and inner groin. Cross your right ankle over the left leg and flex the foot. Reach your right hand through the opening in your legs and bring both hands behind the left thigh, interlacing the fingers. Lie back so the your hips, back, shoulders and head are touching the floor. Hold the pose for 20 to 30 seconds. Repeat the pose with your left leg. Rest.
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Step 2
Tuck each hand under your knees and allow your legs to fold over your hands in a modified Happy Baby Pose. Drop your feet and lie back. This creates a neutral hip rotation that is non-weight bearing. Rotate the feet so that they move away from each other in small circles. This creates flexibility in the ankle joints needed in Janu Sirsana A, B and C poses. Repeat moving your feet in the opposite direction.
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Step 3
Release your hands and place one hand on each knee and rotate the knees away from each other. This is an external rotation in the hip joints. Move your knees in the opposite direction. This is an internal rotation in the hips. For healthy hip joints you need this full range of movement.
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Step 4
Roll up to sit on your hips, legs extended straight in front of you. If your lower back rounds, it means your hamstrings are tight and you should sit on a folded blanket. Bend your right knee so that the sole of the right foot is at the root of the left thigh. Loop a yoga strap over the sole of your left foot.
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Step 5
Lift your chest and hinging at the hips, reach your chest directly over your left leg, holding ends of the strap in your hands. Do not let your chest sag or upper back round. Reach the chest forward and maintain a flat back. Remain in the pose for 5 to 8 breaths. This is Janu Sirsana A Pose.
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Step 6
Lift your head and chest, releasing the yoga strap. Press your hands down and lift your hips so that your right foot is under the left leg. Specifically, the heel of the right foot is at a point between the perineum and the genitals. If this is too intense, place a small folded towel underneath your right foot. Loop your yoga strap over your left foot, drawing your chest over your left leg. Remain in the pose for 5 to 8 breaths. This is Janu Sirsana B Pose. Lift your head and chest and release the yoga strap.
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Step 7
Lift your right foot and flex it so that the heel faces up to the ceiling. Fan your toes so that the big toe is anchored into the floor and the remaining toes fan alongside it, as close to your inner groin as possible. Your right knee should be on the floor. Your left leg should still be extended straight.
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Step 8
Loop your yoga strap over your left foot, holding each end in each hand. Lift your chest and draw it over your left leg. Remain for 5 to 8 breaths. This is Janu Sirsana C Pose--the most challenging. Carefully unwind from the pose and rest.
