‘Parivrtta ’ means revolved, ‘Janu’ means knee, ‘shirsha’ means head. Find length in your sides and a deeper twist as you move step by step into this variation of Parivrtta Janu Shirshasana. It is an intense spinal twist and chest opener that releases diaphragmatic tension, enhancing breathing.
Organising the Pose:-
1. Sit with the legs about a meter apart.
2. Bend your left knee, with the foot flat on the ground and place the heel close to the hip, with the calf pressed against the back of the left thigh. Extend the right leg towards the right side so the ankles, knee and hip are inline.
3. Bend forward, inclining the body towards the right to hold the right foot with the left hand, reaching across from the top of your head. Reach out the right hand to the left ankle, holding it firmly and using the two arms to attain the twist.
4. Contracting the arms try to pull the left shoulder up and look beyond it upwards.
5. Hold the pose for as long as you comfortably can.
6. Release the hands, raising right foot and the left ankle.
7. Repeat the movement on the other side.
DO:
Revolve your chest and abdomen to feel the complete twist.
DON’T:
-Don’t practice this pose if you have back issues or complaints.
-Pregnant women should not practice this pose.
BENEFITS:
-Trims the waist by giving a lateral stretch to the body.
-Also stretches the hamstrings and behind the shoulders.
-Gives a beneficial compression to the abdominal muscles and organs on one side of the body while stretching the other side simultaneously.
Namaste!
Neelanjana Bharadwaj– Yoga Expert