Yoga Practice Name
Parivrtta Janu Sirsasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit with the legs outstretched and the feet together.
- Bend the left leg, placing the heel of the foot against the perineum and the sole of the foot against the inside of the right thigh. Keep the left knee on the floor.
- Place the hands on top of the right knee, keeping the spine straight and the back muscles relaxed.
- This is the starting position. Slowly bend forward, sliding the hands down the right leg, and grasp the right foot.
- If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.
- Try to touch the knee with the forehead. This is the final position. Keep the back relaxed and do not strain.
- Hold the position for as long as is comfortable.
- Return to the starting position and rest the hands on the knees and relax.
Practice Keynotes
- Don't bring the abdomen forward or backward.
- Knee should be folded properly.
- Head should be tilted in the right direction.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Don't do it if you have any injury or back pain.
- Don't do it if you have high blood pressure.
General Benefits
- Stretches the spine, hips, thighs, calves and arms.
- Improves the respiratory and urinary system.
- Good for knees.
- Good for kidneys.
Benefits for Disease
Depression, Eating disorders
Body and Organ Affected
Shoulder, Elbow, Arm, Chest, Armpit, Forearm, Wrist, Back, Navel, Ankle, Toe, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
