. 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

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

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

.  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

would sound like one of the muppets.But it does good things, really good things, as Olga Allon, Director of London's Hot Bikram Yoga explains: "This is a forward compression pose, and your throat is meant to feel a little bit choked. By compressing

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

of the posture.Pavanamuktasana: The Benefits“Wind removing posture is essentially a deep hip opener,” says Olga Allon, Director of Hot Bikram Yoga in London. “It’s a very simple but incredibly effective posture for opening your hips and releasing any tension

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