Janu Shirshasana
Head to Knee Pose

• Begin in seated in Dandasana, Staff Pose.
• Bend your left leg so your left foot is close into the groins area and your big toe is or almost touching the inside of your right thigh.
• Right leg comes out to the side so both legs are wider then a 90 degree angle. 
• Press down through the heel, calf and hamstring muscles of the right leg. Note: if your heel lifts off the ground then you are hyper extending your leg.
• Inhale, lengthen the torso and turn over the right leg keeping the sitting bones rooted down. 
• Exhale, reach for the toes of your right foot or use a strap to maintain a straight spine.
• Before going forward inhale and lengthen one more time from the base of the pelvis to the crown of the head.  Keeping a straight spine begin to hinge at the hips to come as far as you can with a straight spine.  Maintain strong action of the shoulder blades rooting close into the spine as your heart reaches for your toes.
• To Release: Inhale and come up with a straight back.
• Continuing versions of Janu Shirshasana: See Below: Square the hips to the front of your space and bring your finger tips in front of your knees - fingers in tent position.  Begin to bend the elbows out to the side as you keep the shoulder blades firming onto the back.  Hinge at your hips as you bring your navel past your bent leg and heart forward and down.  Sitting bones stay grounded and earthy.