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Parivrrta Janu Sirsasana. – Revolved Head to Knee Pose.

October 3, 2011

Parivrrta Janu Sirsasana. – Revolved Head to Knee Pose.

    • Begin in Dandasana – Staff Pose
    • Release the buttock flesh out from under the sitting bones to sit evenly on the sitting bones
    • Bend the right leg inwards
    • Place the right foot as high up as is possible at an angle so that the toes rest on the inside of the left inner thigh and the right heel faces the perineum or groin
    • Gently turn the chest to face the right knee
    • Inhale raises the arms up
    • On the exhalation release downwards diagonally
    • The left arm can rest on the left leg and the right arm extends over the right ear and the head
    • Revolve the chest upwards, (towards the ceiling), i.e.
    • The spine rotates away from the extended leg as opposed to Janu Sirsasana where the spine rotates towards the extended leg
    • Depending on one’s flexibility and capability levels one can
    • Place the left arm or left elbow on the inside of the left inner leg and grab the ball of the inner left foot, whilst the right hand grabs the toes or outside of the left foot
    • The head can rest in the position with the eyes looking straight ahead or
    • Depending on neck and shoulder flexibility
    • One can turn the head to look upwards
    • Hold for 3 – 5 breaths as a beginner or
    • 8 – 10 breaths for more advanced practitioners
    • Release on the in breath in the same way as entering the asana i.e.
    • Diagonally upwards or upwards in a sideways manner
    • On the exhalation turn the upper body to face forward
    • Repeat with the left leg bent and for the same duration of time.

Counterpose /  Pratikryasana:

Paschimottanasana – Seated Intense Westward Forward Bend – Paschima means the west which is from the back of the head down the back of the body to the heels of the feet.

Tarasana – The Star – Or Relaxed Forward Bend

Cautions and Modifications:

  • If the stretch of the arms proves too intense on the shoulders one can use a belt, placing it around the balls of the extended foot and holding onto the belt
  • Do not turn the head or gaze upwards if experiencing tight neck or shoulder muscles
  • The higher the foot of the bent leg on the inner extended leg, the more intense the stretch on the leg, therefore the foot can be placed either

a). The sole of the foot resting completely on the inner aspect of the extended leg and not at an angle or

b). The foot of the bent leg can be placed lower down the inner aspect of the extended leg closer to the knee but above the knee

  • The arms can be adjusted if not using a belt by bending the arms and interlocking the fingers behind the head
  • On the inhalation extend the arms up, on the exhalation bend the arms and interlace the fingers behind the head, inhale once again
  • On the exhalation extend downwards sideways and bring the left elbow towards the left knee, with the right elbow pointing straight and upwards
  • For a more intense stretch and depending on one’s level, the left elbow can rest on the inside of the left knee to the floor
  • The same principle applies on release, i.e. Inhale coming up sideways, exhale turn the chest to face forward and release the arms
  • Repeat the same on the left side of the body

Benefits:
Janu Sirsasana stretches one leg at a time and the abdominal organs are contracted
One derives the same benefits in Parivrtta Janu Sirsasana as Janu Sirsasana, i.e.
It strengthens and tones the abdominal organs such as the liver, spleen aiding digestion and also activates the kidneys.
In Parivrtta Janu Sirsasana the abdominal organs are stretched as opposed to being contracted
It a  more intense stretch than Janu Sirsasana in that it is a lateral twist thereby increasing circulation to the spine and relieving back pain.

Chakra Association:
Janu Sirsasana – with the head on the knee or resting on a bolster – Ajna Chakra.
Parivrtta Janu Sirsasana – Manipura Chakra.

May the gift of Yoga inspire you and nurture body, mind and soul.

Blessings of Love and Peace,

Juanita.
________________________________________

Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. jcaprari@mweb.co.za or visit the website www.yogamala.co.za.

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