Sirsasana Preparatory Poses. After the 6 rounds of sun salutations sit down on the mat and stretch the legs out in dandasana and take a few breaths here. Inhaling lift the sides of your waist and the bottom of your belly.
One can practice this for about 6 rounds 3 pairs with slow deep breathing. Sit on a folded blanket or a mat in dandasana staff pose and bend your knees and place them on the floor to your right and bring the feet besides your left hip with the left foot on top of the arch of the right foot. This 12 poses comprised in one sequence will help to open up all the tight muscles in a systematic way.
Step images of sirsasana.
The practice needs to focus on stretching the hamstrings adductors and the sides of the torso which are largely comprised of the lats obliques and the quadratus lumborum. Reach for your right leg and hold the big toe mound with your right hand using a strap if needed. Sit on a folded blanket or a mat in dandasana staff pose and bend your knees and place them on the floor to your right and bring the feet besides your left hip with the left foot on top of the arch of the right foot. Exhaling sweep your left hand behind you to catch your left foot.
