A great source for Yoga Postures by Mark Giubarelli.
YOGA POSTURES ASANA YOGA POSES YOGA POSITIONS
Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose
Yoga posture – Janu Sirsasana II
Translation: Knee to the Head 2
From a seated position extend one leg diagonally out and bend the other knee. Then take the foot back so that it is behind you being careful not to hurt the knee joint.
Lean forward and down so that the chest lies on the extended leg.
Hold the foot and open the elbows pulling the body towards the toes. This will lengthen the spine a little more.
Point the toes, heel or ballpoints of the toes.
This is a yoga posture that stretches the knee, hamstrings and lower back.
Look forward or down. Looking forward and stretching through the chin can help alignment by stretching the torso. Do this for a moment after settling into this posture then look down again.
In the extended leg make and effort to lengthen the back of the leg by pushing the knee down towards the mat. Glance at the alignment of the foot. Make sure the big toe and pinky toe are in horizontal alignment.
In the bent leg the hip has a tendency to rise up. Be aware of this and try to move the hip down towards the mat.
Variations:Allowing the extended leg to turn out a little will stretch the Iliotibial Band. It is a great stretch on the outer muscles in the leg and can even provide a good hip stretch.
Tips Bring awareness around the neck. The neck is a place where stress can gather preventing the vital flow of prana. This can also result in a restriction in the ability of many of the elements, such as water and air, to flow through the neck. Make sure the element of space is present all around the neck and remove tension.
Yoga Teacher Tips
This posture is a good choice before or after Kapotasana or any of its variations. The reason for this is the way the hip is rotated. To counter balance the effects of postures choose postures that have opposing effects on the joints and muscles involved.
Vinyasa Yoga postures to transition from and to:
Baddha Konasana Upavistha Konasana Parivrtta Upavistha Konasana Parsva Upavistha Konasana Akarna Dhanurasana Paschimottasana Janu Sirsasana Eka Pada Upavistha Parivrttasana Parivrtta Janu Sirsasana Parivrtta Janu Sirsasana II Parivrtta Janu Sirsasana III Hanumanasana Parivrrta Janu Sirsasana IV Salamba Kapotasana