8. HEAD TO KNEE POSE

JANU SIRSASANA

Sit with your legs out in front of you, spaced wide apart. Fold your left leg in, so your left heel touches your pubic bone and the sole rests on your inner thigh. Draw your right hip back and your left knee forward to square your hips.

Flex your right foot, spread your toes and reach through the ball of your foot. Lift your right kneecap and place your hands either side of your right thigh. Draw your navel to your spine.

Inhale and root through your fingertips and sitting bones to lengthen your torso. Then, on an exhale, lead with the crown of your head to fold forward from the hips, taking your chest to your right thigh. Keep your spine long, core engaged and shoulder blades drawn in and down. As you get lower, take your hands to your shin, ankle or sole of the foot.

Inhale again, to lengthen, then exhale and fold a little further forward. Continue in this way until you feel a resistance, then pause and wait for your muscles to soften before folding a little deeper. When you reach your edge, release your head down towards your right knee.

Enjoy the sensation of surrender and find your still point, breathing evenly and deeply for up to two minutes. Release to come up to sitting and pause before repeating on the other side.

Benefits

Improves circulation in the spine

Strengthens the spine and legs

Relieves tension in the lower back

Quietens the mind