Yoga:

Step 1: Be on the sitting position on the mat and have your right leg extended in front. The left leg should be bent and tucked behind your right thighs. Take a deep breath. Do not exhale.

Step 2: Extend your hand upwards. While exhaling, bend forward so that your palms are ahead of the toes. Catch the base of your feet with both the hands.

Step 3: Bend further so that your forehead touches the right knee. Stay in the posture for about 10 seconds. Do not bend your knee while bending forward. Practice this asana three times. The picture shows a side view of the asana.

Janushirasana

The term derives from the two Sankrit words, Janu meaning knee and siras meaning 'head'. The head or forehead is made to rest on the knee in this asana.

Benefits of the asana:

Improves the flexibility of the spine and upper areas of the body.

Tones arms.

Aids digestion.

Helps to maintain a young look.

However pregnant mothers should not practice this asana. Those who have delivered babies should refrain from practicing the asana for six months. Hemorrhoids and hernia patients too should refrain from practicing the asana.

Pictures: Ruwan de Silva