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Parivrtta Janu Sirsasana
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Parivrtta Janu Sirsasana

Yoga Practice Name

Parivrtta Janu Sirsasana

English Name

Revolved Head-to-Knee Pose

Description and Steps

Description:

Parivrtta Janu Sirsasana is a seated twisting and side-stretching pose that combines elements of forward bending and spinal rotation. This posture stretches the spine, hamstrings, and lateral body while gently massaging the abdominal organs. It encourages a deep internal focus and is calming to the nervous system.

Steps to Practice:

  1. Starting Position: Sit in Dandasana (Staff Pose) with your legs extended straight in front.
  2. Bend One Knee: Bend your right knee, placing the sole of the right foot against the inner left thigh. Allow the right knee to relax down toward the floor.
  3. Inhale – Extend Spine: Lift your arms overhead and elongate your spine upward.
  4. Exhale – Side Bend & Twist: Rotate your torso slightly to the left. Begin to reach your right hand over your head and toward the extended left foot. Your left hand can rest on the inside of the left leg or grasp the left foot.
  5. Head Movement: Gently turn your head to look up under your right arm (if comfortable). Keep the chest open and avoid collapsing forward.
  6. Maintain the Pose: Breathe deeply into the side body and hold for 5–10 breaths. Feel the stretch along the waist, ribs, and hamstrings.
  7. Release: Inhale and slowly rise back up to center. Exhale and repeat on the opposite side.
General Benefits

Physical Benefits:

  1. Stretches the Side Body: Deeply lengthens the obliques, intercostal muscles, and spine.
  2. Improves Flexibility: Enhances flexibility in the hamstrings, hip joints, and spine.
  3. Stimulates Digestive Organs: The twist massages the liver, kidneys, spleen, and intestines, supporting healthy digestion and detoxification.
  4. Strengthens Back and Core Muscles: The twist and bend require engagement of the core, obliques, and erector spinae.
  5. Improves Postural Alignment: Encourages proper spinal alignment and helps relieve slouching.
  6. Enhances Circulation: Improves blood flow throughout the abdomen, pelvis, and lower back.

Energetic & Mental Benefits:

  1. Calms the Nervous System: The pose has a soothing effect on the mind, reducing stress and anxiety.
  2. Stimulates the Manipura Chakra (Solar Plexus): Enhances confidence, personal power, and digestion on both physical and energetic levels.
  3. Improves Focus and Mindfulness: The deep stretch and twist require present-moment awareness and concentration.
Cautions-Limitations-Contraindications

Cautions & Limitations:

  1. Spinal Conditions: Those with herniated discs, severe scoliosis, or chronic lower back pain should practice with care or under supervision.
  2. Hamstring or Hip Injuries: Tight or injured hamstrings and hips may be aggravated. Keep the knee slightly bent or use props.
  3. Neck Sensitivity: Avoid straining the neck while turning the head; keep gaze neutral or downward if discomfort arises.
  4. Shoulder Issues: If reaching the arm overhead causes strain, rest the hand on the leg or use a strap.
  5. Knee Discomfort: Ensure the bent knee is supported to avoid strain on the ligaments or meniscus.
  6. Pregnancy (2nd & 3rd Trimester): Deep twisting and strong forward bending are not recommended. Modify with support or avoid entirely.

Contraindications:

    • Severe lower back injuries or surgeries
    • Abdominal surgeries or inflammation (e.g. ulcers, hernia)
    • Sciatica (if aggravated by forward bends or spinal twisting)
    • Vertigo or balance issues (if unable to maintain stability in the pose)
    • Severe migraine during practice
Complimentary Practice
  1. Janu Sirsasana (Head-to-Knee Pose): Helps improve hamstring flexibility and familiarity with the asymmetrical seated position.
  2. Marichyasana C (Marichi’s Twist): Prepares the spine for deep rotational movements and activates the obliques.
  3. Parighasana (Gate Pose): Opens the side body and stretches the intercostal muscles—great for enhancing lateral flexibility.
  4. Ardha Matsyendrasana (Half Lord of the Fishes Pose): Deepens the spinal twist and strengthens spinal alignment and mobility.
  5. Upavistha Konasana (Wide-Angle Seated Forward Bend): Opens the hamstrings and inner thighs, making the twist and reach in Parivrtta Janu Sirsasana more accessible.
  6. 6. Paschimottanasana (Seated Forward Bend): Builds overall flexibility in the back and hamstrings, enhancing the forward-bending component.
Similar Practices

1. Janu Sirsasana, 2. Parivrtta Paschimottanasana, 3. Ardha Matsyendrasana, 4. Parighasana, 5. Trianga Mukhaikapada Paschimottanasana

Practice Keynotes
  1. Warm-Up First: Prepare the body with gentle twists, hamstring stretches, and side bends (like Janu Sirsasana, Parighasana, or Marichyasana).
  2. Alignment is Key: Ensure both sitting bones are grounded evenly. Rotate the torso toward the extended leg, not just downward.
  3. Breath-Guided Movement: Inhale to lengthen the spine. Exhale to deepen the twist and bend gently toward the leg.
  4. Prioritize the Twist, Not the Depth: The twist is more important than how far you reach. Maintain spinal integrity rather than collapsing into the pose.
  5. Use Props If Needed: A strap around the foot or a block under the hand can help maintain the alignment and support gradual depth.
  6. Gaze Direction (Drishti): Turn the gaze toward the top arm or sky if comfortable, aiding in the full twist and balance.
  7. Counterpose: Gently follow with a forward fold or neutral seated pose to reset the spine.
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