Parivrtta Janu Sirsasana is a SANSKRIT word that Parivrtta means "Revolved", Janu means "Knee" Sirsa means "Head" and Asana means "Pose". This asana is known as "Revolved Head-to-Knee Pose" in English. Parivrtta Janu Sirsasana works to balance and activate the svadisthana chakra, which is connected with the element of water. the twisting element of the posture also stimulates the Manipura chakra.
Proper sit in Dandasana. take a breath in and extend the leg. Bend the left knee and place it closer to your body, your bent leg should press the perineum. Raise both hands parallel to the floor. forward your torso reaches out to the right leg and holds it with the right side hand with thumb on the top side. placing the right elbow on the floor inside your right knee. during the reach out, the left side hand should be raised further.
Bring the left hand over the head and grasp the right leg adjusting the right shoulder down towards the right side leg. After that, twist the trunk and place the shoulder and head on the right leg with the head facing the ceiling to the maximum extent. Breathe normally and maintain this pose as you comfortably. Relax this pose and come back in dandasana. Relax a few minutes and start again same steps.
Benefits of Parivrtta Janu Sirsasana yoga:
There are the most important health benefits of Parivrtta Janu Sirsasana are,
1. Parivrtta Janu Sirsasana is the best for headache problems.
2. This asana helps with insomnia problems and improves the quality of sleep.
3. This asana is excellent for releasing stress and fatigue and helps to reduce anxiety.
4. Regular practices of this asana helps to open the hips, groins, and shoulders.
5. Parivrtta Janu Sirsasana helps to improve abdominal organs and reduce abdominal problems such as constipation problems in a natural way.
6. This pose helps to control liver and kidney diseases.
7. This asana helps to relieve back pain.
8. Parivrtta Janu Sirsasana extends your hamstrings, shoulders, and spine.
9. This pose is beneficial for armpits and shoulders.
10. Regular practices of this asana help to burn belly fat and reduce the fat near the abdominal area.
Step by Step Parivrttajanu Sirsasana yoga:
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.