The Head to Knee Pose or Janushirasana goes along with the next one, the Stretching Pose. Together, they create therapeutic effects on the sciatic nerves, ankle, knee, hip, shoulder, elbow and wrist joints. While in sitting position, extend your legs out so that they will make a 90-degree angle, then bend your right knee and bring your heel to your left groin area. Stretch your hands over your head, fingers interlocked. Now reach for your left heel, bringing your elbows closer to the floor and your forehead to your left knee. Stay in this position for 10 seconds, come up slowly, then do the same with the right leg outstretched. Hold for another 10 seconds then come up slowly. Now you are ready for the Stretching Pose.