Sirsha Padangusthasana

Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Step your feet (one at a time) out to the side about 4 to 5 feet apart. Turn your left foot about 45 degrees inward and your right foot toward the front of your mat; then, turn slightly inward. Roll the right thigh outward (so that center of the right knee cap is in-line with the center of the right ankle). Bring hands behind the back, rolling the shoulders backward, interlock fingers, rotate your palms inward toward your hips and then face down (so inside of your elbows faces toward your back). Turn the torso to the right and bend the right knee over the right ankle. Inhale. Exhaling, bend forward from the hips and bring the shoulder directly overtop your knee. Push the front knee slightly out and away from the shoulder (without lifting the inside of the foot); chest facing slightly toward the front knee. Lower the head down towards the toes of the right foot. Straighten the arms overhead. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther to place the forehead on the toes. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, straighten the head, neck and spine, bringing the front knee over the ankle. Exhaling, lower the arms behind your back. Inhaling, press feet into the floor, lift the torso upright and straighten the front leg. Come up to an upright position, point toes forward (feet parallel). Inhale, exhale, and relax. Repeat on the other side.