AnatomyGlutes, Hamstrings, Hips, Side Body, Spine
Pose TypeSeated, Twist
Parivrtta Janu Sirsasana (par-ee-vrt-tah JAH-new shear-SHAHS-anah) parivrtta = turning, revolving janu = knee sirsa = to touch with the head
- Lengthens and releases adductor muscles of the groin, hamstrings, and spinal extensors
- Stretches the entire side body, including spinal side flexors, obliques, and intercostal muscles between the ribs
- Detoxifies the liver and pancreas
- Tones the abdominals, hip flexors, and side flexors of the extended leg
- Massages the abdominal organs and improves digestion
- Relieves anxiety, stress, and mild depression
- Hip pathologies
- Gastrointestinal issues
- Low back pathologies (avoid rounding)
- Knee, hip, or rib injury
- Begin in Dandasana (Staff pose) and ground down into your sitting bones. Keep your right leg extended in front of you. Bend your left knee and press the sole of your foot into your right thigh, allowing your knee to fold out toward the floor.
- As you inhale, lift through the torso to lengthen the spine and draw your left hand overhead.
- Exhale and engage your front thigh. Begin to side bend at the hip, drawing your right ribs toward the right thigh and reaching for the toes.
- Inhale as you lengthen the spine once again, reaching through the crown of your head.
- Exhale and dissolve further forward. Spiral the ribcage backward to stack the shoulders on top of each other.
- Hold this pose for 5-10 deep breaths.
- To exit, inhale and elongate the spine while returning to an upright seated position. Exhale and release the legs back to the midline, feeling free to shake them out.
MODIFY OR REPLACE
- Bend the knee for comfort or utilize a strap around both feet.
- For a more restorative pose, place a bolster or block under the chest to relax into the stretch.
- Janu Sirsasana (Head to Knee pose)
- Paschimottanasana (Seated Forward Bend)
- Baddha Konasana (Bound Angle pose)
- Upavishta Konasana (Wide-Angle Seated Forward Bend)
- Keep the upper and lower spine lifted through the torso, and support through the abdominals.
- Bend forward at the hips, drawing your chest toward the thigh.
- Work toward spiraling the ribcage backward to stack the shoulders on top of each other.
- With each inhale, lift the chest and lengthen the spine. With each exhale, fold deeper into the posture.
WATCH OUT FOR
- Pain/strain in the low back, knee, hamstring, or shoulder
- Thigh of the bent leg lifting off the floor
- Shoulders not stacked evenly