Parivrtta Janu Sirsasana (Revolved Head to Knee Pose) is an intermediate level pose for yoga practitioners. It is an intense stretch that improves your limberness and flexibility. Parivrtta Janu Sirsasana is a Sanskrit word; in which the meaning of Parivrtta means Revolved, Janu stands for Knee, and the word Shirsa represents the head. You have to master in basic stretching asana after that practice Revolved Head to Knee Pose.
Steps of Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
- Sit down on the floor with widely open legs in forwarding direction (in front of you).
- Now bend your left leg and fold your foot in your groin.
- After that bend your right knee on a small scale and move it close to your right hip.
- Breathe out, during breath out turn sideways close to the right and permit the back part of your right shoulder press close to the inner part of your knee.
- Permit your right lower arm (forearm) a chance to float along within the right knee and twist forward close to the foot.
- Now try to grab your right foot with both hands, the right hand along within the right knee and the left hand connecting for the toes of your right foot.
- During holding the right leg, make sure to keep the left folded leg stay to the floor. At the same time slowly expand and straighten your knee.
- During straighten, your right knee keeps your torso towards facing the ceiling.
- After that raise your left hand and place it above your head pressing it across the left ear.
- Isolate your elbows additionally extending your middle (Torso) as you do it.
- Remain in this pose for a few seconds.
- Then release the pose, make sure that before discharging release the stretch first and then your arms.
- After that come upward and breathe in at the same time.
- Repeat the same procedure with your other leg and the opposite side.
Benefits of Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
- Parivrtta Janu Sirsasana stimulates the liver, kidneys and other vital abdominal organs.
- Revolved Head to Knee Pose is a very good pose for that stretches your hamstrings, shoulders, and spine.
- Beneficial for armpits and shoulders.
- Give relief in general back pain.
- Release stress and fatigue and reduces anxiety.
- Beneficial in Insomnia.
- Good in Headache.
- Sit on a folded blanket to find the length of your spine with more ease.
- If your elbow does not reach your knee, place your hand on the floor, or block inside the outer leg.
- If your hamstring is tight, bend your knees slightly.
- You can tie a strap around your outer leg. Hold one or both ends depending on what seems most accessible.
- To fully straighten the knee, it is better to keep the lower shoulder in contact with the inside knee.
- Uttanasana (Standing Forward Bend)
- Vrikshasana (Tree Pose)
- Janu Sirsasana (Head-to-Knee Pose)
- Utthita Parsvakonasana (Extended Side Angle Pose)
- Baddha Konasana ( Bound Angle Pose)
- Upavistha Konasana (wide-angle seated forward bend)
- Adho Mukha Svanasana (Downward-facing Dog Pose)
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Don’t come upward quickly in the twisted position coz this results injuries. If you are suffering from mild digestive system problems or suffering from diarrhea, don’t perform this Asana. All the yogic activities need guidance, so practice all the Asana in under the supervision of an expert person. If you have a medical history then concern you, doctor, before practicing. In early-stage you are not able to fully perform this asana, do as much as you can or per your capabilities. This Asana needs lots of practice, so for this, you are good at other stretching and flexibility Asana or Basic level of Asana.
“Daily Practice is important; if you really want benefits so keep practicing”