Parivritti janu sirshasana

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.

 

GO BACK

Spinal Twist Asanas