Half Hero Head to Knee Pose-Ardha Virasana Janusirsasana
Benefits: Stretches the spine, shoulders, hamstrings, adductors and quadriceps. Stretches the back. Stimulates and stretches internal organs.
Either bring back leg in ardha virasana with the foot behind you or bring the foot forward to your inner right thigh. Right leg straight, hook the Jevin onto the ball of the right for. Try to get your entire torso to align over the right leg. Deep twist. Draw your naval inward and bring your heart toward your toes. Press into the jevin, keeping your spine long.
Half Hero Head to Knee Pose with a Twist-Parivrtta Janusirsasana Virasana
Benefits: Stretches Hips, hamstrings, quadriceps, shoulders and groins. Stimulates and stretches internal organs, spine and core.
Hook Jevin onto the thigh of the bent leg. Leg can be bent inward with sole of foot on inner thigh or as shown in picture. Other leg straight out in front of you. Take opposite hand and wrap around behind you and grab the edge of the Jevin to assist the twist. Opposite hand of straight leg reaches for outer thigh of straight leg. Sit tall as you draw the naval in lifting your heart and twisting.