Parivrtta Janu Sirasana (Revolved head to knee pose) gives a lateral stretch to the body and also stretches the hamstrings and behind the shoulders. It gives a beneficial compression of the abdominal muscles and organs on one side of the body and simultaneously stretches them on the other side. It prepares the body for long hours of sitting in meditation.
How to do Parivrtta Janusirasana?
– Sit with legs about a meter apart. Bend the left knee and place the heel against perineum.
– Bend forward, inclining the body to the right to hold the right foot with the right hand.
– The fingers should be in contact with the arch of the foot and the thumb should be on top.
– Place the elbow on the floor on the inside of the strait leg.
– Bring the left arm over the head and grasp the right foot with the left hand.
– Ease the head under the left arm, relax the back and twist the trunk as much as possible so that the chest is open and facing forward.
– Hold for as long as is comfortable. Release the hands and slowly return to the starting position.
Pregnant women and people with back complaints should not perform this asana. It is a rather advanced practice, so be sure you are comfortable with janu sirasana before you attempt the revolved variation.
– Catherine Juliano