Parivrtta Janu Sirsasana
The name comes from the Sanskrit words parivrtta’ meaning twisted, janu meaning knee, sirsa’ meaning head and asana meaning posture.
Instructions: Begin by sitting on the floor with your legs wide open in front of you. Bend the left leg and tuck the foot in the angle of the groin. Keep the right leg outstretched and make sure that the knee faces the ceiling and is softly bent. As you exhale, bend sideways towards the right in such a manner that the back part of the right shoulder presses towards the inner part of the right knee. The elbow should be settled on the floor gently close to the inner side of the right knee and the hand should clasp the middle part of the sole of the right foot. Hold the right foot with both hands, the right hand from along the inside of the right knee and the left hand reaching out for the toes of the right foot from above the head. Keep the left folded leg anchored to the floor throughout. Now while holding the right foot, slowly extend and straighten the knee. As you straighten your right knee, shift your torso to face the ceiling. As you do this, lift the left hand and let it move above your head pressing it against the left ear. Keep your elbows firmly apart and stretch your torso as you do it. Hold this pose for a few seconds. Release your arms first and then gently ease out of the pose as you inhale. Repeat the same with the other leg and other side. Beginners can keep the outstretched knee slightly bent.
Benefits:
- It stretches the abdominal organs, especially the colon, liver, spleen, and pancreas and aids in digestion and elimination.
- It stretches the shoulders, spine and hamstrings and strengthens the shoulders.
- It stimulates the kidneys, the liver and other important abdominal organs.
- It provides relief from mild backache.
- It relaxes the body and helps in reducing anxiety.
- It helps in the treatment of insomnia.
- It cures headache and reduces stress levels.
Caution:
- Should be avoided by people with spinal and knee injuries.
