Yoga_Journal_Singapore_FebruaryMarch_2017

32

february / march 2017

yogajournal.com.sg

Parivrtta Janu Sirsasana

parivrtta = revolved · janu = knee · sirsa = head · asana = pose

Revolved Head-of-the-Knee Pose

(^4) Slowly straighten your right leg, maintaining the pressure and contact of your right inner thigh against the
back of your right rib cage, and pulling the foot with your arms. After your leg is straight, press your right
outer elbow into the floor and press your left elbow toward the floor behind you, opening your chest and
twisting your waist. Rest the back of your head on your right shinbone, looking at the ceiling. For a more
advanced stretch, extend your left knee farther from your head. Do not try to press your left sitting bone into
the floor; instead, let it rise without trying to lift it.
(^5) Stay in the pose for 10–30 seconds. To come out, release your left hand first. Untwist your spine, bringing
your left hand to the floor in front of your chest. Then, release your right hand and use your left hand to push
up. Change sides.
Stay safe
Parivrtta Janu Sirsasana makes the hamstrings vulnerable, especially
near the sitting bones where the muscles attach. To protect yourself,
contract the quadriceps powerfully, sending a message to the
hamstrings to stop firing. Pulling the body down in any forward bend
when the hamstrings have not released enough to free the spine
may damage the lower vertebrae. Take time warming up in Supta
Padangusthasana (page 30) and move slowly through all the poses.
And stay humble: Remove the striving for accomplishment and instead
go for the experience of whatever you can do in the moment.
LEARN MORE
For more step-by-
step instructions, visit
yogajournal.com/
yogapedia
Janu Sirsasana
modifications,
page 29
Janu Sirsasana,
page 28
Parivrtta Janu
Sirsasana prep,
pages 30-31
Parivrtta Janu
Sirsasana
YOGAPEDIA
rti ll