Poses >> Parivrtta Janu Sirsasana

Parivrtta Janu Sirsasana
(head or the knee pose)

Parivrtta (revolved)
Janu (knee)
Sirsa (head)
Asana(pose)

1.Sit on the floor with the legs stretched out straight in front of you, hands beside the hips and the back lifted tall and straight in dandasana. If the lower back rounds as you straighten the legs, place one or two folded blankets underneath your sit bones to sit up taller.
2. Pick up the right leg from the inner knee and draw the heel up to the right inner groin, bringing the leg out into an angle deeper than 90 degrees.
3.Turn the torso so it faces straight out over the middle of the pubic bone. Reach the left arm out onto the floor in front of you and pin the right hip back as you sweep the arm on the floor and into the left inner thigh. Turn the chest open to the ceiling. Pause here to asses whether you have slipped onto the front edge of the sit bones and if the hips have moved back. If so, increase the lift of the pelvis up on blankets so that the chest may stay open and lifted and you stay out of your lower back.
4. Press the top of the left thigh down into the thigh bone and roll the right thigh back as you continue to lengthen the left side waist on the inside of the thigh. Inhale the right arm up to the ceiling, pinning the right thigh back and down and feel the dynamic release of the right side of the waist and upper back muscles.
5.If there is sufficient mobility and release in the lateral stretch take the top arm up and over the ear and stretch longer and further through the crown of the head. Take hold of the left foot with the top arm and begin to spiral the chest open and gaze underneath the right armpit. Stay for 5 to 10 breaths, gently turning on the exhale, lengthening on the inhale. If there is a strain in the lower back at any time in this pose take a step back and stay in the release of the side stretch.
6. Release out of the pose carefully pinning the right hip down to lift up and switch sides.


Video and Text by Featured Yogamates Teacher: Claire Hartley