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Parivritti Janu Sirshasana

     In Sanskrit, Parivritti means "revolved" or "spiraled," Janu means "knee," Sirsha means "head" and Asana means "pose" or "seat." This Asana translates to Spiraled Head To Knee Pose.

     This Asana is often practiced towards the end of a Asana sequence during a class or personal practice because of the relaxing nature of this pose for the mind and body. This Asana is used therapeutically for the treatment of high blood pressure and insomnia.

Practice

  • Preform Dandasana or staff pose.

  • Spread the feet about three feet apart.

  • Inhale the left heel into the groin.

  • Exhale leaning forward, bring the right hand to the outside of the right ankle or foot.

  • Inhale the left arm up to 12 o'clock.

  • Exhale the left arm down to the right foot, grabbing the foot.

  • Inhale using the right and left arms as a view port to look out from.

  • Exhale twist the torso, rotating the left shoulder back as you rotate the right shoulder in front of you.

  • Do not strain to preform this Asana.

  • Inhale back to center.

  • Practice left side.

    • Parivritti Janu Sirshasana
    Duration

  • Practice once each side for 20 - 30 Seconds.



    • Note

  • Discontinue the Asana if any discomfort is felt.



    • Sequence

  • This Asana is preformed after Forward Folding Asanas and Back Bending Asanas are preformed.



    • Awareness

  • While practicing bring your awareness to Svadhisthana Chakra or Manipura Chakra.


    • Precautions with Parivritti Janu Sirshasana

  • Pregnant women should not practice this Asana.

  • People with lower back complaints should consult a knowledgeable Yoga teacher before performing this practice.



    • Benefits of Paritti Janu Sirshasana

  • Elongates the muscles of the hamstrings and increases flexibility in the hip joints.

  • Provides a lateral elongation to the body, elongating the muscles behind the shoulders as well as the muscles of the chest. 

  • Simultaneously elongates the muscles on one side of the back and abdomen while contracting the muscles on the other side.

  • Elongates the muscles and massages them on each side of the abdomen and chest.

  • Tones and massages the entire abdominal and pelvic region including the liver, pancreas, spleen, kidneys and adrenal glands.

  • Stimulates circulation to the nerves and muscles of the spine.

  • Prepares the body for long hours of sitting in Meditation Asanas.

  • Tones the nerves of the spine, makes the back muscles supple.

  • Relieves lumbago and muscular spasms.

  • When practiced with care, it is beneficial for mild cases of slipped disc.

  • Massages the abdominal organs, alleviating digestive ailments.

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