JANU SIRSASANA (head to knee pose) is a seated forward bend which is also a hip opener, energizing both the root and the sacral chakra.
Starting from DANDASANA (staff pose) with your legs out in front of you, bend your right knee into your chest and place the foot flat on the floor.
Inhale flex your left foot, and exhale lower your right knee out to the side and towards the floor.
Place the sole of the right foot on the inside of your extended leg.
Inhale lengthen the spine and exhale slightly turn your torso to face your extended leg.
Inhale lengthen and, hinging from the hips, exhale bend forward over your extended leg.
Reach your hands to hold the extended leg, shin, ankle or flexed foot.
Stay here for five breaths. With each inhale lengthen, with each exhale surrender.
To come out of the pose, inhale and lift your upper body up.
Inhale bring the bent knee back up to center, exhale extend the leg out in front of you..
Repeat on the other side.