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Parivrtta Janu Sirsasana - Revolved Head-To-Knee Pose


The name comes from the Sanskrit words "parivrtta" meaning “revolved ",“janu” meaning “knee”,“sirsa” meaning “head” and “Asana” meaning “pose”.Revolved Head-to-Knee Pose is a deep,seated twist that stretches the whole body,and strengthens your legs and core.It's a powerful variation of the forward fold,Head-to-Knee Pose(Janu Sirsasana),that deepens the stretch to the hamstrings and spine,while providing all of the benefits of a spinal twist.
Benefits : Stretches hamstrings,sides of the body and shoulders
Calms the mind,relieving anxiety,fatigue,and mild depression
Stimulates abdominal organs
Improves digestion
Hip opener

Always work within your own range of limits and abilities.
Note: As a beginner if you are not able you can take the same twist in a seated position if it is difficult for you to come down toward the extended leg.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
Asthma
Diarrhea
Hips,back,shoulder,or knee injury

How to do this asana:

Sit in Dandasana.Bend your right knee and bring the sole of your right foot to the inner left thigh.Bend the left knee slightly and shift it towards the left hip.Lean your torso over to the left,bringing the back of your left forearm to the floor inside your left leg.Begin to twist your torso away from the left leg,opening your chest to the right.Bring the gaze upwards,letting the head and neck follow the twist in the spine,but do not over rotate the neck.Raise the right arm overhead and let the right biceps come over the right ear.Hold this pose for a few seconds.Now repeat the same with the other leg and other side.
Step 1: Sit in Dandasana with a straight spine.
Step 2: Bend your right knee and bring the sole of your right foot to the inner left thigh.Now bend the left knee slightly and shift it towards the left hip.
Step 3: Lean your torso over to the left, bringing the back of your left forearm to the floor inside your left leg.If that is not possible, bring your arm to your shin or higher up towards the thigh if necessary.
Step 4: Begin to twist your torso away from the left leg,opening your chest to the right.If your left arm is inside the left leg,you can press the arm into the leg for resistance as you twist.
Step 5: Bring the gaze upwards,letting the head and neck follow the twist in the spine.Raise the right arm overhead and let the right biceps come over the right ear.
step 6: Hold this pose for a few seconds. Now before releasing the stretch, release your arms.Now repeat the same with the other leg and other side.


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