JANU SIRSASANA: Correct foot placement
Sit up straight with legs evenly extended in front. Bend the right leg at the knee and neighbourhood the foot so that the heel is in the liberty groin and the front of the foot strokes the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to use an obtuse inclination with the body. This position will be difficult at first; don’t personnel it. Put a folded cloak under the knee and also under the hips. Gradually the knee will move farther back. Merely keep the foot correctly positioned.
JANU SIRSASANA: Correct, excellent posture
Having slotted the foot and knee correctly, stretch the left leg out, retaining the leg securely on the matted. Settle the heel securely and stretch the toes up.( The heel should pull gently away from the ankle .) Now inhale and deflect forward over the straight leg, catching the foot with both handwritings if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, perfectly flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, exhaust the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.
JANU SIRSASANA: Wrong posture
The heel is not slotted against its own thigh. The knee has not been pushed back as far as possible to use an obtuse inclination. The back is lumped and arched because the pelvis is jammed and unable to lift properly. Instead of a smooth, ended extend of the prickle, the lumbar is over-stretched and the rest of the prickle constrained. The left leg is not flat on the floor.
TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg
This posture generally follows the previous one. Sit with your legs pulled in front. Bend the right leg so that the liberty foot is near the right hip. The toes should moment back. The liberty calf media against the liberty thigh. The mas will tilt in this position so placed a small folded towel under the left buttock to keep the hips elevation and the forward stretch even and extended. Hold the left foot with both handwritings, inhale and deflect forward, retaining both knees together as you stretch forward over the straight leg. Countless students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Merely braced the knee, shin or ankle, and baby-sit, breathing profoundly, in whichever position represents your best extension. If the back is tight and the prickle strict, this will take time. Release the brace and straighten the bent leg. Repeat on the other side.