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.


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


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


  • Pregnancy.
  • Back conditions.
  • Hernia.


  • 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.