Parivrtta Janu Sirsasana is a hip opener as well as a shoulder opener. It is one of the advanced yoga postures that give many benefits to the practitioner.
Sometimes, this posture is also known as Parivritti Janusirsasana.
This posture stretches the hamstring muscles and groin region.
Let us examine its meaning, steps, and benefits.
Parivrtta Janu Sirsasana Information
|Parivrtta Janu Sirsasana
|परिव्र्त्त जानु शीर्षासन
|parivrtta jānu śīrṣāsana
|Revolved Head-to-Knee Pose
|Hard and advanced yoga pose
|Revolved forward bending yoga pose
Parivrtta Janu Sirsasana Meaning
Parivrtta in Sanskrit means revolved or turned around. Janu means knee. Siras is head. Hence we translate this pose name into English as Revolved Head-to-Knee Pose.
Parivrtta Janu Sirsasana Practice Routine
The practice routine includes precaution measures, preparatory poses, step-by-step procedures, and follow-up postures.
Parivrtta Janu Sirsasana safety and precautions
Pregnant persons should not attempt this posture.
Apart from this, the persons who have surgery in the lower part of the spine, groin, or knee should avoid this posture.
Those who are suffering from sciatica pain, groin or knee ailments, degenerated disc should take care before attempting this practice. Better, they should consult their physician and get the practice done under competent supervision.
Since this posture belongs to an advanced level, one should prepare himself by having the practice of following postures.
Parivrtta Janu Sirsasana Steps
Sit in Dandasana. Take a deep breath. Now move your legs apart to the maximum possible extent.
Bend the left knee and place it closer to your body so that your bent leg should press the perineum.
Raise both hands parallel to the floor. Then. forward your torso reaches out to the right leg and holds it with the right hand with thumb on the top side, placing the right elbow on the floor inside your right knee. During the reach out, the left hand should be raised further.
Then, bring the left arm over the head and grasp the right foot adjusting the right shoulder down towards the right leg.
After that, twist the trunk and place the shoulder and head on the right leg with the head facing the ceiling to the maximum extent. Breathe normally. Maintain the posture to a comfortable length of time.
Finally. release the posture to come back to the upright position. Continue the above steps by bending the right leg.
One may extend the duration of time as long as he doesn’t feel uncomfortable. Initially, this may be for a period of thirty seconds. On mastery, this can be extended up to two or three minutes on each side. However, one should practice for an equal duration of time on both sides.
Parivrtta Janu Sirsasana Benefits
The following benefits accrue with the practice of Revolved Head-to-Knee Pose.
- The Posture improves the flexibility of the knee joints, hip joints, and shoulder joints. It stretches the hamstring muscles and groin region. As a result, it strengthens the muscles of the area.
- This posture corrects the postural anomalies developed over time. Hence, it helps to increase the capacity to prolong the duration of meditative postures like Padmasana and Siddhasana.
- Besides, the Posture stretches both sides of the abdomen and inner organs. This improves the functions of the Kidney, Adrenal gland, reproductive organs, and lever.
- Also, it improves the functions of the respiratory system, as it stretches and massages the chest and lungs region.
- This posture activates Parasympathetic Nervous System. Hence it helps to manage stress, anxiety, and depression.
- Moreover, it supports the treatment for the conditions like Hypertension, Insomnia, Obesity, and Diabetes.