JANU SIRSASANA: Foot positioning that is right
Sit up straight with legs equally extended in front. Turn the foot so the underside of the foot is facing upwards and press on the knee back to form an obtuse angle with the body. This situation will not be easy at first; do not push it. Place under the knee as well as under the hips. Slowly the knee will go further back. Only keep the foot accurately placed.
JANU SIRSASANA: perfect position, Right
Having placed knee and the foot right, extend the left leg out, keeping the leg securely on the mat. Settle the heel securely and extend upwards the toes. (The heel should pull gradually away from the ankle.) Beginners should stoop just as far as they can without rounding the back. When this position is done accurately and fully, the body will not roll totally irregular from the tail bone to the head. Remain there breathing for so long as you can. Release the handhold, come up easily, relax and straighten the bent leg.
JANU SIRSASANA: Incorrect position
The heel isn’t placed against its own thigh. The back is arch and humped because the pelvis is unable and jammed to lift correctly. Instead of a smooth, entire extending of the back, the lumbar is overstretched and the remaining portion of the back constricted. The left leg isn’t level on the floor.
Sitting, forward-crouching pose over one leg
This position usually follows the preceding one. Sit with your legs extended in front. The body will lean in this posture stretched and so place a little folded towel under the left buttock to keep the hips amount and the forward stretch. Hold the left foot with both hands, inhale and bend forwards, as you extend forwards over the straight leg keeping both knees. Many pupils will find it hard in this place to take hold of the foot of the outstretched leg. Don’t despair. Simply hold shin, the knee or ankle, and sit, in whichever location signifies your greatest extension, breathing deeply. If the back is tight and the backbone inflexible, this will take time.