Janu Sirsasana

Sit in Dandasana. Flex the right knee and take the leg to the side (abduction of the hip). Place the heel right heel towards the groin of the same leg. Take hold of each buttock in turn and pull them backwards (i.e. away from the feet) in order to rotate the pelvis forward. Catch hold of the straight (left) leg to gain leverage to lift the back (i.e. extend the spine) making the lumbar concave from the back.

Hold this position for 10 to 15 seconds. Take a deeper inhalation and on the following exhalation contract the abdominal muscles and passively release the trunk over the straight (left) leg. Hold for 30 to 60 seconds then repeat on the other side.