There are three variations of Janu Sirsasana, head to knee forward fold posture. Traditionally, vinyasas occur between all three and between the right and left sides. Honor your body and modify as needed. For A, bring the sole of the right foot into the left inner thigh, close the knee joint if possible so your knee and your straight leg are at a 90 degree angle. No need to force this and you can place a block under your right knee if it is in the air and it would feel good to have that support. Fold forward leading with your sternum (head to knee is a direction not a requirement) and hold the flexed straight leg foot or bind (palms away from you and grab your right wrist). You can also hold the ankle or anywhere along the leg if that works better. Inhale half lift, square your shoulders and fold. Draw your shoulder blades away from your ears and feel the length in your spine. After five breaths, inhale half lift, exhale release. Vinyasa and repeat on the left. Then vinyasa for B position. Bend your right knee again as in A but pick yourself up and place the bottom of your heel under your perineum and sit on your heel. This is a reminder to engage mula bandha. There is about an 85 degree angle now between your knees. You do not want your knee to hurt. Fold forward as in A, or repeat A if this does not feel right for your body. For C position, bend your right knee again but cradle your knee and your foot with your hands or elbows. Stay here or start to externally rotate your leg so your knee starts to point to the floor. Place the ball of your foot on the mat with your heel up and your arch against your left inner thigh. There is now about a 45 degree angle between your knees. Fold forward if possible. Modify by sitting on a block or staying with the “rock the baby” option or just repeating A or skipping altogether. You must be cautious of your knees and do what is best for your body. These postures stretch the spine and hamstrings and increase mobility in the hips, knees, and ankles.