. Janushirasana: Step by Step1. Sit down with your legs wide, at a 90 degree angle to each other. Extend the right leg out straight and left leg bent, with the sole of your left foot pressed flat against the inner thigh/groin area of your right leg. 2. Inhale and lift

to the floor, placing your hands (with fingers and thumbs interlaced) around the outside of the knee to hold it there.3. Exhale, keep your right hand on your knee and move your left hand to hold the top of your foot, just under the toes. Bring the heel of your

torso upright until your foot appears behind your head. Only then can you start to lower your torso; the full (and almost impossible) expression of the posture is to have your legs in standing splits and your torso parallel to the ground. Like I said

the outside of the foot. Hold on the top of the foot just below the toes, fingers and thumbs together.2. Inhale, and keeping your knees together and stomach on the floor, kick your legs behind you and up in the air on the exhale. Your toes should be pointing

.  2. When you're in the full expression, bend at the waist, keeping your standing leg straight. It's essential your leg is locked or you could strain your knee. It doesn't matter if you're still holding your foot, you bend at the waist (keeping your

to curve into an upside-down horseshoe shape. 3. When your hands meet the floor, seperate them and place them either side of your front foot. Inhale and as you exhale, bring your forehead to touch your knee by bending your front leg if necessary. 4. Try

leads to that physio on speed-dial). To achieve the correct set-up for a locked - not hyper-extended - leg, follow this guide: Stand on one leg and distribute your bodyweight equally around your foot. Too much weight in the heel encourages hyper

and tightness lurking in the lower back.“If running has given your tight hips and groin strains, this pose helps stretches out that area. It also lengthens the spine, opening up the vertebrae which can get compressed from running.“Every time your foot hits

above your head so your biceps are tucked behind your ears. Relax your shoulders to avoid them hunching. 3. Take a step forward with your right foot, keeping your toe pointed and your quad contracted to pull up the knee cap. 4. Inhale, tighten your

is very common for runners, and strengthening these joints, which can take ground reaction forces of up to 1.5 times your body weight each time your foot hits the ground.''Because the posture is broken down into three parts, with two sets to each posture