Parivrtta Janu Sirsasana – The Revolved Head to Knee Pose

How to Do Parivrtta Janu Sirsasana Step-By-Step

1. Start sitting with legs straddling (Upavistha Konasana).
2. Bend your right knee and place the sole of your right foot on the inside of your left thigh.
3. Inhale, stretch your arms to the sky.
4. Exhale and lean the torso to the left as far as possible, placing the back of the left forearm on the floor on the inside of the left leg.
5. If you haven’t walked that far, place your left arm on a block on the inner thigh.
6. When you exhale, start turning your waist and slowly move your upper body away from your left leg, opening your chest upward. If your left arm is inside your left leg.
7. Look up and let your neck and head follow your spine.
8. Raise your right arm over your head, then let your right biceps pass over your right ear.
9. Keep your right arm straight.
10. Or, bend your right elbow and use your right hand to support the back of your head.
11. Don’t let your right elbow collapse inward. Try to keep it open to the right.
12. Keep your left foot bent. After a few breaths, unfold and return to a sitting position. Change the position of your legs and turn to the other side.

2 Tips to Make it Easy For You

Parivritta Janu Sirsasana (head-to-knee rotation) is an intense posture that involves stretching the hamstrings and sides of the body, external rotation of the hip joint, and spinal rotation. If you jump into Parivritta Janu Sirsasana without the body parts ready to participate in the pose, it may seem too intense. But if you prepare well, the experience will become more enjoyable and productive.

Start with the following exercises and prepare for the maximum position by stretching the side angle pose (utthita parsvakonasana), triangle (trikonasana), standing side bend, and pyramid pose (parsvottanasana) to lengthen the sides of the body and the hamstrings.

To strengthen the exercises, before entering Parivritta Janu Sirsasana, practice knee flexion and hip external rotation in cobbler’s posture (also called closed-angle posture or baddha konasana) and sitting twist Marichyasana.

HINGING COBBLER

On all fours. Keeping your right knee bent at a 90-degree angle, raise your right leg to hip level, turn it outward, and bend your knee deeply. Keep your right knee out and raise your right thigh to your right arm. Don’t worry about the width of the range of motion.

Then return the right leg to the starting position. Always keep your right knee deeply bent. Do it 10 times on the right side, then switch sides. This exercise can exercise the external rotators of the thighs and hamstrings.

LEG HINGE

Sit and prepare for Parivritta Janu Sirsasana, rotate your right hip externally, bend your right knee, and brush your right foot on the inner left thigh. The left leg is slightly opened to the left, and the knee is straight or slightly bent.

If your hamstrings or hips are tight, sit on a folded blanket or cushion. Lift the right knee to the torso to deepen the folds of the buttocks. Slowly lower it to the starting position. Do a total of 30 times before changing sides. This applies to adductors, although you may not feel them at first. But continue!