• In :
• Yoga October 2020 LP

The revolved head-to-knee pose works wonders for your breathing as well as your digestion says Kamala Venkat

Parivrtta janu sirsasana is a revolved forward bending posture. It is a variation on the asymmetrical forward bend, janu sirsasana. It is considered a calming and soothing asana with significant benefits for the mind as well as the body. It also works to stimulate the chakras, improving the flow of prana.

The name for this asana comes from the Sanskrit parivrtta, meaning “revolved,” janu, meaning “knee,” sirsa, meaning “head,” and asana, meaning “pose.” The English name for this asana is revolved head-to-knee pose.

• Start with few warm up poses and then follow the steps as mentioned below.

• Sit with your legs extended straight in front of you.

• Place your hands next to your hips on the floor.

• Open the right leg out to the side. Bend the left knee and bring the heel in towards the groin.

• Slowly shift your body to the right through the sitting bones and extend through the crown of the head as you inhale. Engage your outstretched (right) leg. As you exhale, twist the upper body to the left and take a side bend toward the right leg.

• Knit your lower ribs in, and gently rotate your ribcage upwards.

• Bring the right elbow towards the right knee or the floor.

• Raise the left arm and bring it over the head. If you can reach it without strain take hold of the right foot with both hands.

• Slightly tuck the chin and turn the head towards the ceiling.

• Stay in the pose for five deep breaths. Reverse the steps to come out of the pose.

• Sit with your legs extended straight in front of you. For a moment to let the body settle before switching legs and repeat on the other side.

Benefits:
An invigorating spinal twist and chest opener that releases diaphragmatic tension and intercostal muscles, enhancing breathing. It also removes tension along the spine and lengthens the sides of the waist, stretching the abdominal organs, especially the ascending and descending colon, liver, spleen, and pancreas, enhancing digestion and elimination

Contraindications and Cautions
You should not come upright in the twisted pose as it could cause injuries. If you suffer from a delicate digestive system or are suffering from diarrhea, you should not do this pose.