Parivritti Janu Sirshasana (Spiralled Head to Knee Pose)- Posture, Alignment & Benefits

April 10, 2018
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Parivritti Janu Sirshasana (Spiralled Head to Knee Pose)- Posture, Alignment & Benefits

Breathe normally while positioning the legs. Exhale while inclining the trunk and placing the arms and hands into position, then inhale.

  1. Sit with the legs about a meter apart
  2. Bend the left knee and place the heel against the perineum
  3. Bend forward, inclining the body to the right to hold the right foot with the right hand
  4. The fingers should be in contact with the arch of the foot and the thumb should be on top
  5. Place the elbow on the floor on the inside of the straight leg
  6. Move the right shoulder down towards the right leg
  7. Bring the left arm over to the head and grasp the right foot with the left hand
  8. Contracting the arms, slowly pull the right shoulder towards the right foot
  9. 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
  10. Hold the pose for a comfortable length of time

 

Benefits:

  • Gives a lateral stretch to the body
  • Stretches the hamstrings
  • Gives a beneficial compression of the abdominal muscles and organs
  • Prepares the body for long hours of sitting in meditation asanas

Contra-indications:

Pregnant women or people with back complaints should not perform this asana.

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.