Parivrtta Janu Sirsasana – Revolved Head-to-Knee Pose
Parivrtta Janu Sirsasana is derived from the combination of the Sanskrit words Parivrtta(revolved), Janu(Knee), Sirsa(Head), and asana (posture or pose). It is called as Revolved Head-to-Knee Posein English.
Preparatory Poses for Parivrtta Janu Sirsasana are Head-of-the-Knee Pose (JanuSirsasana), Reclining Big Toe Pose (Supta Padangusthasana), Wide-Angle Seated Forward Bend (Upavistha Konasana), Tree Pose (Vrksasana), Bound Angle Pose (Baddha Konasana), Standing Forward Bend (Uttanasana),Downward-Facing Dog (Adho Mukha Svanasana) and Side Angle Pose (Utthita Parsvakonasana); and the Follow up Pose is Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Parivrtta Janu Sirsasana improves the limberness and flexibility and opens the hips. It is an intermediate level yoga pose. It is an advanced variation of the pose Janu Sirsasana(Head-to-Knee Pose).
- Start with sitting on the yoga mat in Bound Angle or Easy pose
- Extend your right leg out up to 45 degrees.
- Now bring the left foot in closer to the hips.
- Bring your right arm over the right leg.
- Make sure that your right palm facing up.
- Inhale; Try to reach your left fingers up towards the roof, lifting out of the waist.
- Exhale; arch over to the right
- Slowly reach your left fingers towards the right foot.
- Bring your left arm directly over the left ear.
- Try to keep the left shoulder pressing back.
- Make sure that chest to stay open and facing forward.
- Chin up.
- Look up at the roof.
- Hold in this position for 20 to 40 seconds.
- Exit the pose by exhale and release the arms down.
- Repeat all the above steps with the opposite side.
- Improves digestion.
- Opens the hips.
- Stretches the hamstrings, spine and shoulders.
- It helps to stimulate the liver and the kidneys.
- Gives massages to the abdominal organs.
- Relieves from the mild backache
- Relaxes the body
- Helps to relieve the fatigue
- Reduces the anxiety
- Regular practise of this pose cures the Insomnia
Dos, Don’ts and Tips:
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Chronic knee
- Shoulder Injuries
- Arms Injury
- Hips Problem
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Do not rush. It is always advisable to practise under the expert’s supervision.