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Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) Step By Step Tutorial, Benefits and Tips For Beginners

Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) may appear to be a fairly passive pose at first glance. This seated fold with a side bend and twist, on the other hand, can be surprisingly energetic. Inhaling as you elevate tall, exhaling as you bend to the side, inhaling as you raise through your spine, and exhaling again to fold a little deeper results in a somewhat stretch throughout your hamstrings, hips, back, side body, and shoulders.

The pose stretches the muscles in your back and around your ribs, offering you more spine flexibility (a good thing!) and enabling you to breathe more deeply. This pose will be both calming and energizing for you. It can alleviate headaches and neck pain, and the side bend stimulates your organs, improving digestion.

How To Do Parivrtta Janu Sirsasana

Preparatory Poses

• Upavistha Konasana (Wide Angle Seated Forward Bend)
• Utthita Parsvakonasana (Extended Side Angle Pose)
• Supta Padangusthasana (Reclining Big Toe Pose)

Instructions

1. In Seated Staff Pose, sit on one side of the mat with your legs extended in front of you (Dandasana).
2. Lean your torso back and place your hands on the floor behind you. Then spread your legs as far as they will go. Attempt to open your legs to a 90-degree angle (with the pelvis as the apex).
3. Maintain a straight line up to the ceiling with the tops of your kneecaps and toes. Flex your feet and engage your thigh muscles strongly, pressing your legs down toward the floor. Extend your fingers through your heels.
4. Bring your left foot’s sole to the inside of your right thigh.
5. Lean to the right as you exhale. Move your right hand along the inner side of your right leg, palm up, toward the toes of your right foot. Allow your forearm to rest on the floor while pressing your right shoulder blade against the inside of your right knee. Turn your right hand to grip the inside of your right foot. With your fingers, grasp the sole of your foot, and your thumb, the top of your foot.
6. Raise the fingers of your left hand toward the ceiling. Then, with your left arm directly over your left ear, reach toward your right foot. Place your left bicep next to your head. Take a hold of the outside edge of your right foot.
7. Keep your chest open by drawing your left shoulder back. Look up at the ceiling by turning your head. If it hurts your neck, look forward instead.
8. Twist your upper torso even more, allowing your torso and chest to open toward the ceiling.
9. Maintain a firm downward draw with your left thigh bone toward the floor.
10. Lengthen the front torso with each inhalation. Twist more with each exhalation.
11. Hold the position for 30 seconds. Loosen your torso and brought it to the center line between your legs to exit the pose. As you inhale and lift your torso, press your tailbone toward the floor. Extend your left leg next to your right leg along the floor. Then, for the same amount of time, repeat the pose on the opposite side.

Step By Step Video Tutorial: Revolved Head-to-Knee Pose

Follow Up Poses:

• Shoulder stand (Sarvangasana)
• Headstands (Sirsasana)

Modifications and Variations

When done correctly, Parivrtta Janu Sirsasana is an invigorating and stimulating pose. Always take it easy and never pressure yourself into the pose. Try the following modifications to identify a variation of the pose that works for you:

• If your hamstrings or low back are tight, roll up a blanket or yoga mat and place it beneath the knee of your extended leg.
• Use a yoga strap if you can’t easily grasp the foot of your extended leg. Wrap the strap around the sole of your extended leg’s foot and hold it in place with both hands.
• If you can easily clasp both hands around the foot of your extended leg, you could deepen the pose by placing a block on the sole of that foot. Instead, hold on to that.
• You can increase the difficulty by extending the angle between your legs beyond ninety degrees.
• Stretch your bottom arm from under your torso to clasp the opposite knee for a deeper twist.

Beginner Tips

When performed correctly, Parivrtta Janu Sirsasana will stretch your entire body. When performing this pose, keep the following information in mind:

• Throughout the pose, keep your front torso long. Dropping your head and rounding your spine can cause overstress and injury to your back, hamstrings, and groins. If necessary, wrap a strap around the foot of your extended leg. Maintain a long torso and spine as you twist and fold.
• Untwist before returning to a seated position. Returning to a seated position while twisting is never a good idea.
• Twist your upper torso using your elbows and forearms.
• Maintain a firm grip on the inside of your knee with your bottom shoulder. If necessary, bend your knee slightly to keep your shoulder in place.

Cautions

If you are suffering from asthma or diarrhea, avoid performing this pose. Students with hip, back, shoulder, or knee injuries should only practice this pose under the supervision of an experienced teacher. Always work within your own set of capabilities and limits. Before beginning yoga, consult your doctor if you have any medical concerns.

Parivrtta Janu Sirsasana Benefits

This pose opens the shoulders, chest, and groin while stretching the hamstrings. The side stretch can help you open up your ribcage and improve your breathing. It is traditionally believed that a spinal twist, improves digestion and relieves headaches and insomnia. It is also thought to be a calming pose. If you have a job that requires you to sit during the day or if you have tight hamstrings from sports such as running, this stretch will feel great.

The Bottom Line

Parivrtta Janu Sirsasana is a great way to spice up your seated floor practice. Practicing this twist on a regular basis will keep your hamstrings and spine limber, as well as your mind calm. In this pose, remember to take it slowly and with gentle movements. Your mind and body will become more graceful, at ease, and supple as your thoughts rest into the present moment.

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