Revolved Head-to-Knee Pose (Sanskrit: Parivrtta Jānu Śīrṣāsana / परिवृत्त जानू शीर्षासन)
Parivrtta Janu Sisrsasana (Parivrtta Jānu Śīrṣāsana) is a seated side bend which is practiced by extending one leg straight while keeping the other one bent at the knee. The word ‘Parivrtta’ means revolved or turned around, ‘Janu’ means knee and ‘Sirsa’ means head. This asana gives a powerful stretch to our spine, sides of the abdomen, and the pelvic region.
Instructions for Doing the Revolved Head-to-Knee Pose
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Bend your left knee and move it towards your left side while keeping the outer side of your left thigh and left calf firmly on the floor.
- Now, place your left heel up against the inner side of your left thigh as close to the perineum as possible. Make sure the big toe of your left foot slightly touches the inner side of your right thigh. Also, the angle between your two legs should be greater than 90 degrees.
- Stretch your left knee as far back as possible and twist your torso towards your left.
- Extend your right arm towards your right leg while turning your right forearm and wrist in order to facilitate your right thumb to point towards the floor. Stretch your arm and hold the inner side of your right foot with your right hand.
- Now, stretch your torso sideways towards your right side over your right knee and bring your left arm over your head. This time also, keep your wrist upwards while keeping your left thumb pointing towards the floor. Hold your right foot with your left hand.
- Exhale and widen your elbows to turn your torso upwards. This will allow you to move your head between your two arms. Gently rest the back of your head on your right knee and try to touch the inner side of your right knee joint with your right shoulder.
- Hold this position for about 20 seconds, breathing normally, without any jerks. It’s normal for your breath to become rapid and short since your abdomen is contracted, but don’t try to breathe this way forcefully.
- To release the asana, release your hands first. Then, relax your torso and then raise your head up and straighten your left leg to reassume step 1’s position (Dandasana).
- Now repeat all the steps with your left leg. This time, bend your right leg at the knee and extend your left leg straight. Place the back of your head on your left knee and hold for another 20 seconds. Finally, release the asana and relax completely.
Benefits of Doing Parivrtta Janu Sirsasana
- This asana is great for those who suffer from chronic back pain. It increases the blood circulation in the spine area, which helps you relieve backaches of all kinds.
- Parivrtta Janu Sirsasana powerfully stimulates your vital organs, enhancing the function of your liver, kidneys, heart, lungs, and digestive system.
- It increases your lung capacity and opens up your heart, shoulders, and chest.
- It also enhances your body posture and instills grace and poise into your body language.
- This pose is a relaxing and rejuvenating pose as well. It can help you battle depression, anxiety, and mind fog.
Precautions
- Do not practice this pose if you have a neck, shoulder, spinal, knee, or hamstring injury.
- Avoid this pose if you have recently recovered from diarrhea.
- If you have asthma, go slowly.