Yoga: One-legged forward bend (Janu shirasasana)

One-legged forward bend (Janu shirasasana)

• Sit up with the legs stretched out straight in front of you, keeping the spine erect.
• Bend the left knee and place the left foot against the right thigh, keeping the left knee on the floor.
• Breathing in, raise both arms above your head and stretch up, and twist a little to the right from the waist.
• Breathing out, bend forward from the hip joints keeping the spine straight, directing your chin to the toes.
• If you can, hold on to your big toes and, pointing your elbows to the ground, move forward as you pull on your toes.
• Hold. Keep breathing.
• Breathing in, come up and breathing out, bring the arms down to the sides.
• Repeat on the other side.

Benefits

• Stretches lower back.
• Massages the abdominal organs and tones the shoulders.

Reference: http://www.artofliving.org/in-en/one-legged-forward-bend