JANU HEADSTANDS: correct positioning of the Foot
Sit upright with legs spread evenly in front. Bend the right leg at the knee and place the foot so that the heel is in the groin on the right and the front part of the foot touches the left thigh. Turn the foot so that the underside of the foot is facing upwards and press the knee to form an obtuse angle with the body. This position will be difficult at first; do not force it. Put a folded blanket under the knees and even under your hips. Gradually the knee moves further back. Just keep your foot correctly positioned.
JANU HEADSTANDS: correct, improve posture
After placing the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the carpet. Settle the heel firmly and stretch your toes up. (The heel should pull gently from the ankle.) Now inhale and bend forward straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding out the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathe normally for as long as possible. Inhale, release handle, coming smoothly, straighten the bent leg and relax. Repeat on other side.
JANU HEADSTANDS: Bad Posture
The heel is not positioned against his thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curves because the pelvis is jammed and able to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine. The left leg is not flat on the floor.
TRIANG MUKHAIPADA PASCHIMOTTANASANA:
sitting, forward bending pose on one leg
This posture generally follows the previous one. Sit with your legs stretched out in front. Bend the right leg so that the right foot is near the right hip. Your toes should point backwards. The right calf presses against the right thigh. The body tilts in this position and then put a small folded towel under the left buttock to keep the hips and stretch forward and extended. Keep your left foot with both hands, inhale and bend forward, keeping both knees together as stretch forward over the straight leg. Many students will be difficult in this position also take possession of the straight leg foot. Do not despair. Just keep the knee, Shin or ankle, and sit back, breathe deeply, anywhere is the best extension. If the back is tight and spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on other side.
Sit upright with legs spread evenly in front. Bend the right leg at the knee and place the foot so that the heel is in the groin on the right and the front part of the foot touches the left thigh. Turn the foot so that the underside of the foot is facing upwards and press the knee to form an obtuse angle with the body. This position will be difficult at first; do not force it. Put a folded blanket under the knees and even under your hips. Gradually the knee moves further back. Just keep your foot correctly positioned.
JANU HEADSTANDS: correct, improve posture
After placing the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the carpet. Settle the heel firmly and stretch your toes up. (The heel should pull gently from the ankle.) Now inhale and bend forward straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding out the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathe normally for as long as possible. Inhale, release handle, coming smoothly, straighten the bent leg and relax. Repeat on other side.
JANU HEADSTANDS: Bad Posture
The heel is not positioned against his thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curves because the pelvis is jammed and able to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine. The left leg is not flat on the floor.
TRIANG MUKHAIPADA PASCHIMOTTANASANA:
sitting, forward bending pose on one leg
This posture generally follows the previous one. Sit with your legs stretched out in front. Bend the right leg so that the right foot is near the right hip. Your toes should point backwards. The right calf presses against the right thigh. The body tilts in this position and then put a small folded towel under the left buttock to keep the hips and stretch forward and extended. Keep your left foot with both hands, inhale and bend forward, keeping both knees together as stretch forward over the straight leg. Many students will be difficult in this position also take possession of the straight leg foot. Do not despair. Just keep the knee, Shin or ankle, and sit back, breathe deeply, anywhere is the best extension. If the back is tight and spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on other side.
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