beginner level

• Shoulders away from the ears
• Shoulder external rotation
• Chest forward
• Stretch the spine
• Push the side of the extended leg backward, and the side of the bent leg forward
• Direct the sit bones backward
• Bring the knee of the bent leg towards the floor and backward
• Sole of the bent leg pressed to the thigh
• Do not lean the torso to the side

Janu Sirsasana. Helps to open the hip joints, lengthens the spine and the back surface. Prepares the body for more advanced asanas. Often, from the side of the bent leg, the torso lifts upwards, and the practitioner leans towards the side of the extended leg. The goal is to align the chest, direct the torso downwards, and keep the shoulders parallel to the floor.