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Pose of the Week: Head to Knee Pose

HEAD TO KNEE POSE
(janu sirsasana)

SHAPE PREP
(from staff)
Bring left foot into tree pose—sole of foot against right inner thigh well above knee (more difficult: move left knee back so that thighs are in an obtuse angle; bring top of left foot on floor so that heel is vertical, like in hero).
Straighten right leg. Point right kneecap, foot straight up (more doable: bend right knee enough to curve low back in).
Place hands by hips, straighten arms, and curve low back in.

SHAPE POSE
Stay here or hold right foot with hands, place forehead on knee or chin on shin (more doable: place forearms or hands on floor between knees; place elbows under shoulders; interlace fingers; look down).
Round back evenly.

SAFETY PREP
Press outer edge of left foot down, squeeze heel in.
Make front thigh the heaviest part of pose—tone thigh, tighten kneecap, firm hamstrings.
Before folding forward, low back must curve in. If low back starts off rounded, it could end up compressed.

SAFETY POSE
Press hands and foot together.
Tone, turn abdomen to right.

REFINEMENT PREP
Lift chest, stretch spine.

REFINEMENT POSE
Extend elbows out.

Repeat on the second side.

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