Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) – Steps, Benefits & Precautions
Parivrtta Janu Sirsasana (Revolved Head to Knee Pose) is an intermediate level pose which involves a forward bend with a twist to give you a great stretch. This asana is usually done at the end of a sequence when the body is warmed up. This intense stretch improves your limberness and flexibility. Parivrtta Janu Sirsasana (परिवृत्त जानू शीर्षासन – Parivrtta Janu Sirsasana in Hindi) is a Sanskrit word, in which the word ‘Parivrtta’ means Revolved,’ Janu’ means Knee, word ‘Sirsa’ means the head and ‘asana’ means posture.
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) Steps
- Spread a Yoga Mat and sit on it with legs about a meter apart in front of you.
- Bend your left knee and place the left heel at your right inner thigh/groin.
- Inhale and raise the arms above your head towards the sky.
- Exhale and bend forward, inclining your body to the right to hold the inside arch of the right foot with your right hand.
- Try to place your right elbow on the floor on the inside of the right leg, bringing the right shoulder down towards your right leg.
- Bring your left arm over your head and grasp the right foot with the left hand.
- Pull your right shoulder towards your right foot, by contracting your arms.
- Let your head relax under your left arm.
- Try to twist your trunk as much as possible in such a manner that your chest opens up and faces forward.
- Hold this pose for a comfortable period of time, breathing normally.
- Release your hands, inhale and slowly return back to the upright position.
- Switch the position of your legs for a twist to the other side.
Parivrtta Janu Sirsasana (Revolved Head to Knee Pose) Benefits
- Parivrtta Janu Sirsasana stretches your entire side body, including spinal side flexors and intercostal muscles between the ribs.
- This asana massages and stimulates the liver, kidneys and other vital abdominal organs.
- Revolved Head to Knee Pose asana gives a lateral stretch to the body, further stretching your hamstrings, shoulders, and spine.
- This asana prepares the body for long hours of sitting in meditation asanas.
- It also gives relief in general back pain.
- Parivrtta Janu Sirsasana release stress and fatigue, relieve insomnia and reduces anxiety.
Parivrtta Janu Sirsasana (Revolved Head to Knee Pose) Contraindications
- If you are suffering from any Gastro-intestinal issues, avoid this asana or better consult your doctor before you practice it.
- Avoid Parivrtta Janu Sirsasana, if you have serious knee or lower back injury.
Parivrtta Janu Sirsasana – Tips & Precautions
- Parivrtta Janu Sirsasana should be practiced after you have practiced forward and backward bending asanas. This asana is a forward bend pose with a forward bend.
- In the early stage you might find it difficult to fully perform this asana, so do as much as you can without straining or per your capabilities.
- Parivrtta Janu Sirsasana needs lots of practice, therefore make yourself good in other stretching basic asanas before you go for it.
- Don’t come upward quickly in the twisted position as this may result in injuries.
- Discontinue this asana if any discomfort is experienced.
Although Revolved Head to Knee Pose is done on the ground, yet it offers all the benefits that you gain from many standing poses. Finding comfort in this pose develops in you a lot of confidence, patience and a strong sense of challenge and accomplishment. It further allows your body to feel graceful.