In Sanskrit “Parivrta” means “Twisted”,”Janu” means “Knee” and “Sirsha” means “Head”, The English name of the asana is “Twisted Head-to-knee pose”.
Position : Sitting
Type : Twisting
Spiritual Awareness : Manipura chakra
Physical Awareness : Twist and stretch of the body.
Dosha Suitability : Pita
Introducery Asanas : Vrikshasana, Janu Sirsasana, Supta Padangusthasana
- Sit with the legs about a metre apart.
- Bend the right knee and place the heel against the perineum.
- Exhale, bend forward, inclining the body to the left to hold the left foot with the left hand.
- The fingers should be in contact with the arch of the foot and the thumb should be on top.
- Place the elbow on the floor on the inside of the straight leg. Inale.
- Move the left shoulder down towards the left leg.
- Bring the right arm over the head and grasp the left foot with the right hand.
- Contracting the arms, exhale, slowly pull the left shoulder towards the left foot.
- Ease the head under the right arm, relax the back and twist the trunk as much as possible so that the chest is open and facing forward.
- Look toward the ceiling in the final position. Breathe normally.
- Hold the pose for a comfortable length of time.
- Inhale, release the hands and slowly return to the upright position, lowering the right arm over the head.
- Repeat the movement on the other side.
Follow-up Asanas: Srisasana, Sarvangasana
Spotlight Effects: Twist and stretch of the body.
- This asana gives the same benefits as paschimottanasana and ardha matsyendrasana with the added advantage that it stretches and massages each side of the abdomen and chest.
- It prepares the body for long hours of sitting in meditation asanas.
- Provides relief from mild backache.
- Relaxes the body thus relieving fatigue.
- Works towards reducing anxiety.
- Helps in the treatment of Insomnia.
- Cures Headache and related symptoms.
Precautions and Contraindications:
- Discontinue the pose when any discomfort is experienced.
- Pregnant women or people with the back complaints should not perform this practice.
- Be careful not to strain the body in any way by either twisting the trunk more than its flexibility will allow.
- Back injury.
- Shoulder injury.
- Spine and lumbar disc disorders, be very gentle.
- For knee problems, perform only gently or avoid the asana.