Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)

Interesting Fact

Parivrtta Janu Sirsasana, or Revolved Head-to-Knee Pose, is a unique combination of a forward bend, side stretch, and twist. This pose not only stretches the body but also stimulates the internal organs, making it a comprehensive asana for both physical and energetic benefits.

Benefits

• Physical Benefits:
  • Stretches the spine, shoulders, and hamstrings.
  • Opens the chest and groin.
  • Improves digestion and stimulates abdominal organs.
  • Relieves headaches and neck pain.
• Energetic Benefits:
  • Activates the Manipura (Solar Plexus) Chakra, enhancing personal power and confidence.
  • Stimulates the Anahata (Heart) Chakra, promoting emotional balance and compassion.
• Mental Benefits:
  • Calms the mind and reduces stress.
  • Enhances focus and concentration.
  • Promotes a sense of relaxation and well-being.

Contraindications

• Hip pathologies.
• Gastrointestinal issues.
• Asthma.
• Diarrhea.
• Knee, hip, or rib injury.
• Low back pathologies (avoid rounding).

Practice Guide

Performing Parivrtta Janu Sirsasana

1. Starting Position: Begin in Upavistha Konasana (Wide-Angle Seated Forward Bend). Ground through your sitting bones and open your legs to about 120 degrees.
2. Bend the Knee: Bend your right knee and bring the heel to your groin.
3. Lengthen the Spine: As you inhale, lengthen your spine.
4. Twist the Torso: As you exhale, twist your torso to the right.
5. Lateral Tilt: Maintaining the rotation of your spine, tilt your torso laterally to the left.
6. Reach and Extend: Move your left shoulder toward the inside of your left knee while revolving your torso toward the ceiling. Extend your left hand, palm up, toward your left foot, and clasp your inner foot or reach your hand toward your foot.
7. Arm Overhead: Raise your right arm and bring it over your head. If you can reach it comfortably, grab your left foot.
8. Dristi (Gaze): Focus your gaze on your extended hand or a fixed point to help maintain balance.
9. Bandhas: Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the twist and maintain core stability.
10. Mudras: Keep your hands in a comfortable position, either clasping the foot or extending outwards.

Exiting the Pose

1. Release the Twist: Slowly untwist your torso and bring your arms back to the center.
2. Straighten the Leg: Gently straighten your bent leg and return to the starting position.
3. Rest: Take a moment in Dandasana (Staff Pose) to rest and realign your spine.

Counter Poses

1. Balasana (Child’s Pose): Relaxes the spine and shoulders.
2. Paschimottanasana (Seated Forward Bend): Stretches the back and hamstrings.

Pro Tips

• Use a rolled-up blanket or yoga mat beneath the knee of your extended leg if your hamstrings or low back are tight.
• If you can’t comfortably grasp the foot of your extended leg, use a yoga strap.
• Ensure your spine remains long and avoid rounding your back.
• Practice deep, even breathing to enhance the stretch and maintain stability.
• Focus on slow, controlled movements to prevent injury.