Parivritta Janu Sirshasana परिवृत्त जानु शीर्षासन

Parivritta Janu Sirshasana परिवृत्त जानु शीर्षासन, or Revolved Head-to-Knee Pose, is a deep seated twist and side stretch that offers numerous physical and mental benefits.

How to do Parivritta Janu Sirshasana*

  1. Begin in a seated position with both legs extended straight out in front of you (Dandasana).
  2. Bend your right knee and place the sole of your right foot on the inner thigh of your left leg. Let your right knee fall open to the side. Your legs should form a wide “”L”” shape.
  3. Inhale and extend your spine, reaching your arms overhead.
  4. As you exhale, bend and twist your torso to the left, reaching your left hand toward your left foot.
  5. Bring your right arm up and over your head, reaching toward your left foot as well. You can hold the inner or outer edge of your left foot with both hands.
  6. Twist your chest and torso to face the ceiling, opening your chest and shoulder. You can rest your head on your left knee or shin if comfortable, but the primary focus is on the side stretch and twist.
  7. Hold the pose for several breaths, breathing deeply into your side body.
  8. To release, inhale, and slowly untwist, coming back to a seated position.
  9. Repeat on the other side.

Variation B
Inhale, twsit torso right, bringing the head out. Exhale, release the left arm to rest on the right knee. Keep the right arm active.

Variation C
Inhale, then exhale to twist towads the right. Inhale to release the left hand from the foot and grasp the left ankle. Using abdominal strength, inhale-exhale to twist further, opening chest and looking skyward.

Modifications: If you cannot reach your foot, you can use a yoga strap or towel looped around your foot. If your hips are tight, sit on a folded blanket or block to elevate your hips.

Benefits of Parivritta Janu Sirshasana*

  • Deep Stretch:
    Stretches the hamstrings, hips, groins, and inner thighs of the extended leg.
  • Spinal Mobility:
     The combination of a forward bend and a twist increases the flexibility and range of motion of the spine, helping to release tension in the lower back.
  • Side Body Opening:
    The pose provides an intense stretch to the intercostal muscles (between the ribs) and the entire side of the torso, which can help improve lung capacity and breathing.
  • Stimulates Organs:
     The twisting motion massages the abdominal organs, which can aid in digestion and detoxification.
  • Calming and Energizing:
    It can have both a calming and invigorating effect on the mind, as it helps to release tension and improve circulation.

Contraindications of Parivritta Janu Sirshasana*

Avoid or modify this pose if you have:

  • Spinal Injuries:
    Those with spinal issues, such as a slipped disc or sciatica, should avoid this pose or practice under the guidance of a qualified instructor.
  • Knee, Hip, or Rib Injuries:
     The pose puts significant pressure on these joints.
  • High or Low Blood Pressure:
     The inversion and twisting can affect blood flow.
  • Diarrhea or other gastrointestinal issues:
    The abdominal compression can be uncomfortable.
  • Pregnancy or Menstruation:
    The deep abdominal compression and twisting are generally not recommended during these times.

Anatomy (Muscles involved)

Parivritta Janu Sirshasana engages and stretches a wide range of muscles and joints:

Hip Flexion:
The torso folds over the extended leg at the hip joint.

Spinal Lateral Flexion (Side Bend):
The spine bends to the side to bring the torso closer to the leg.

Spinal Rotation:
 The upper torso rotates to face the ceiling.

Shoulder Flexion and Abduction:
 The top arm is lifted up and away from the body.

Ankle Dorsiflexion:
 The foot of the extended leg is flexed, helping to intensify the hamstring stretch.

Parivritta Janu Sirsasana is a powerful blend of stretching and strengthening that improves mobility in the spine, hips, and shoulders while teaching you to coordinate a complex series of movements with your breath.”