Janu Sirsasana ~ This pose is part of the Ashtanga Yoga Primary Series known for calming the mind and relieving stress. To begin, sit on the floor with both legs in front of you. Bend one leg with the foot next to inner high. Square off the other leg on the floor with your hips. Inhale hands high and bend towards the leg. Place both hand around the foot if you have the flexibility. For more sensation, grab the wrist (same side as the straightened leg) with hand and lengthen the spine. The deep forward bend stretches the hamstrings, back, groins and spine and stimulates the nervous, reproductive, endocrine and urinary systems of the body. Yogis with chronic back pain or knee injury should avoid this pose.
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