JANU SIRSASANA: Correct foot position
Sit up straight with legs consistently extended in front. Bend the right leg at the knee and place the foot so the back zone is in the right groin and the front of the foot touches the left thigh. Turn the foot so the base of the foot is standing up to upward and press the knee back to shape an unfeeling point with the body. This position will be troublesome at first; don’t drive it. Put a crumbled cover under the knee and moreover under the hips. Persistently the knee will move more far off back. Essentially keep the foot viably arranged.
JANU SIRSASANA: Correct, come full circle act
Having arranged the foot and knee successfully, expand the left leg out, keeping the leg emphatically on the tangle. Settle the foot bottom zone positively and expand the toes up. (The back region should pull carefully a long way from the lower leg.) Now take in and contort forward completed the straight leg, getting the foot with the two hands if possible. Fledglings should bend just to the degree they can without changing the back. Exactly when this position is done adequately and absolutely, the body will push ahead completed the extended leg, totally level from the tail issue that remaining parts to be worked out head. Stay there breathing commonly for whatever time span that you can. Take in, release the handhold, come up effortlessly, settle the wound leg and loosen up. Repeat on inverse side.
JANU SIRSASANA: Wrong position
The foot raise region isn’t arranged against its own thigh. The knee has not been pushed back past what many would think about conceivable to shape a cutthroat point. The back is knock and twisted in light of the way that the pelvis is adhered and unfit to lift honestly. Instead of a smooth, get done with reaching out of the spine, the lumbar is over-expanded and the straggling leftovers of the spine contracted. The left leg isn’t level on the floor.
TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-turning stance more than one leg
This position generally takes after the previous one. Sit with your legs reached out in front. Contort the right leg with the objective that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a little fallen towel under the left butt cheek to keep the hips level and the forward expand even and widened. Hold the left foot with the two hands, take in and contort forward, keeping the two knees together as you stretch out forward completed the straight leg. Various understudies will surmise that its troublesome in this position to attempt and seize the foot of the outstretched leg. Do whatever it takes not to lose trust. Just hold the knee, shin or lower leg, and sit, breathing significantly, in whichever position addresses your best increase. In case the back is tight and the spine firm, this will require some speculation. Release the hold and fix the bowed leg. Repeat on the contrary side.