Head-to-Knee / Janushirasana
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Janu="knee," shira="head."

Progression

Begin in Danda. Bring one heel back and to your perineum. Bend forward 45º, hands to your shin or toes. Then bend forward further, with hands out forward palm down, chin to shin.

Variation 1

Wristlock at sole of extended leg.

Variation 2

Twist to the inside, grounding the lower elbow, and seize the foot with both hands (parivritta janushirasana, twisting head-to-knee pose).

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