Execise-99: Parivritti janu sirshasana (The spiraling head to knee pose)

  • Sit with the legs straight in front of the body.
  • Bend the left leg and place the heel against the perineum.
  • Bend forward, incline the trunk to the right and hold the right foot with the right hand.
  • The fingers should be in contact with the instep, with the thumb on top of the foot.
  • Place the elbow on the inside of the straight leg.
  • Bring the left arm over the head and hold the right toes.
  • Tighten the arms and pull the right shoulder toward the foot.
  • Try to ease the head under the left arm and twist the trunk as much as is comfortably possible.
  • Look towards the ceiling.
  • Do not strain the back.



 

 

Breathing-

  • Exhale while pulling the body sideways.
  • Breathe normally in the final pose.

Limitations-
Not recommended for people with back problems or for pregnant women.
Benefits-

  • Gives the same benefits as paschimottanasana, with the added advantage that each side of the abdomen and chest (the thoracic cage including the lungs) is stretched and then ‘compressed.
  • Duplicates the benefits of ardha matsyendrasana.

 

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Spinal Twist Asanas

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