also known as Revolved Head to knee. Parivrtta means turned round, revolved, janu means the knee and sirsa the head. In this variation of Janu Sirsasana one leg is extended on the ground, the other is bent at the knee, the trunk is twisted round, the extended foot is caught with both hands and the back of the head is placed on the knee of the extended leg by bending the spine back. Parivrttajanu Janu Sirsasana details provided to you by YogaIQ.
1. Sit on the floor with the legs extended straight in front. (Step 1)
2. Curve the left knee and move it to the left, keeping the outer side of the left thigh and the left calf on the floor.
3. Place the left heel against the inside of the left thigh near the perineum. The big toe of the left foot should touch the inside of the right thigh. The angle between the two legs should be blunted. Stretch the left knee as far back as possible.
4. Twist the trunk to the left.
5. Extend the right arm towards the stretched right leg. Turn the right forearm and wrist so that the right thumb points to the floor and the right little finger points up. Then, with the right hand hold the inside of the right foot. (Step 2)
6. Throw the trunk back, extend the left arm over the head keeping the wrist up, and with the left hand hold the outer side of the stretched right foot. Here also the left thumb points to the floor and the little finger points up. (Step 3)
7. Curve and widen the elbows. Breath out, turn the trunk up, move the head in between the arms and rest the back of the head on the right knee. Try to touch the inside of the right knee joint with the back of the right shoulder so that the back of the ribs on the right side rests on the right knee. Stretch the curve left knee still further and extend the left side of the ribs. (Step 4)
8. Maintain the posture for about 20 seconds. The breathing will be short and fast due to the contraction of the abdomen.
9. Breath in, release the hands, move the trunk back to its original position so that you face the extended right leg, raise the head and straighten the left leg to come to step 1.
10. Repeat the posture on the other side. Here curve the right knee and keep the left leg straight. Twist the trunk to the right until you face the bent right knee and stretch the left arm towards the left foot. Then turn the left forearm and the left wrist so that the left thumb points to the floor. With the left hand catch the inside of the left foot, bring the right arm over the head and catch the outer side of the left foot near the heel. Then put the back of the head on the left knee and try to touch the inside of the left knee with the back of the left shoulder so that the back of the left side ribs rests on the left knee and stretch the right side of the ribs. Stay on this side for the same amount of time.
Parivrttajanu Sirsasana tones the liver and the spleen and thereby aids digestion. Parivrttajanu Sirsasana also tones and activates the kidneys, the effect on which can be felt while one is performing the Parivrttajanu Sirsasana. People suffering from enlargement of the prostate gland will feel good by staying longer in this pose. The posture is also recommended for persons suffering from low fever for a long time. this posture stimulates the blood circulation to the spine and relieves back- aches. In Parivrttajanu Sirsasana the abdominal organs are contracted, here they are stretched on both sides