Spiralled head to knee pose

Parivritti Janu Sirshasana

• Sit in the Seated Base Position (Prarambhik Sthiti).
• Bend the left knee and place the foot on the inside of the right thigh.
• Lean to the right, and lay the right forearm on the floor inside the right leg with the palm facing up.
• Lengthen the right side of the torso along the inside of the right thigh.
• Take hold of the inside edge of the foot with the thumb on the top, fingers on the sole.
• Raise the left arm straight up toward the ceiling, then slowly lower the arm behind the left ear to take hold of the outside edge of the right foot.
• Press the elbows away from each other, using them to help twist the upper torso further.
• If comfortable in the neck, turn the head and look towards the ceiling.
• Hold for as long as comfortable then release the hands, raise the left arm over the head and slowly return to the upright position.
• Repeat these steps to the other side and hold for the same duration.

Breathing

• Exhale while lowering and twisting to the side.
• Breathe slowly and deeply in the position.
• Inhale to release and return upright.

Awareness

• The twist and stretch in the body.
• The breath.
• Manipura chakra.

Contraindications

• Pregnancy.
• Back conditions.
• Hernia.

Benefits

• Stretches the spine, shoulders, and hamstrings.
• Stimulates abdominal organs such as the liver and kidneys.
• Improves digestion.

Practice note

• Use the breath to deepen twist. While in the pose, inhale to lengthen the spine and exhale to twist further.