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Parivrtta Janu Sirsasana

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  1. Sit down on the floor with widely open legs in forwarding direction (in front of you).
  2. Now bend your left leg and fold your foot in your groin.
  3. After that bend your right knee on a small scale and move it close to your right hip.
  4. Breathe out, during breath out turn sideways close to the right and permit the back part of your right shoulder press close to the inner part of your knee.
  5. Permit your right lower arm (forearm) a chance to float along within the right knee and twist forward close to the foot.
  6. Now try to grab your right foot with both hands, the right hand along within the right knee and the left hand connecting for the toes of your right foot.
  7. During holding the right leg, make sure to keep the left folded leg stay to the floor. At the same time slowly expand and straighten your knee.
  8. During straighten, your right knee keeps your torso towards facing the ceiling.
  9. After that raise your left hand and place it above your head pressing it across the left ear.
  10. Isolate your elbows additionally extending your middle (Torso) as you do it.
  11. Remain in this pose for few seconds.
  12. Then release the pose, make sure that before discharging release the stretch first and then your arms.
  13. After that come upward and breathe in at the same time.
  14. Repeat the same procedure with your other leg and opposite side.

Technique in pictures/animation


  1. Parivrtta Janu Sirsasana stimulates the liver, kidneys and other vital abdominal organs.
  2. Revolved Head to Knee Pose is a very good pose for that stretches your hamstrings, shoulders, and spine.
  3. Beneficial for armpits and shoulders.
  4. Give relief in general back pain.
  5. Release stress and fatigue and reduces anxiety.
  6. Beneficial in Insomnia.
  7. Good in Headache.[1]

Related Asanas

Special requisites

Initial practice notes


External Links