Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga

Parivritti Janu Sirshasana also known as the spiralled head To knee pose in yoga is a part of the yoga poses for the spine group of yoga poses. This series ‘Spinal Twisting Yoga poses’ is mentioned in the book ‘Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati under the Intermediate yoga poses category. In this article on Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga, we’ll learn how to do the Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga, benefits of Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga, breathing pattern, sequence, precautions, and notes for practitioners.

How to do Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga

• Sit with the legs about a metre apart.
• Bend the left knee and place the heel against the perineum.
• Bend forward, inclining the body to the right to hold the right foot with the right hand.
• The fingers should be in contact with the arch of the foot and the thumb should be on top.
• Place the elbow on the floor on the inside of the straight leg.
• Move the right shoulder down towards the right leg. Bring the left arm over the head and grasp the right foot with the left hand.
• Contracting the arms, slowly pull the right shoulder towards the right foot.
• 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.
• Hold the pose for a comfortable length of time.
• Release the hands, raising the left arm over the head, and slowly return to the upright position.
• Repeat the movement on the other side.

Breathing pattern while doing Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga

• Breathe normally while positioning the legs.
• Exhale while inclining the trunk and placing the arms and hands into position, then inhale.
• Exhale while pulling the body sideways.
• Breathe normally while holding the final position.
• Inhale while returning to the upright position.

Sequence: 

• This asana should be practised after forward and backward bending asanas. It is a twisting asana with a forward bend.

Benefits of doing Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga

• This asana gives a lateral stretch to the body, and also stretches the hamstrings and behind the shoulders. 
• It gives a beneficial compression of the abdominal muscles and organs on one side of the body and simultaneously stretches them on the other side. 
• It prepares the body for long hours of sitting in meditation asanas.

Precautions while doing Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga

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

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