Pavitrajanur sirasasana

Parivrtta Janu Sirsasana/Spun Head To Knee Posture (Variety) 

++++++++++++++++++ 

Parivrtta Janu Sirsasana / Revolved Head To Knee Pose (Variation)

++++++++++++++++++

1. Begin in Dandasana / Staff Pose.

2. Place your palms behind you and lean your torso back. 

3. Slowly open your legs as wide as you can. 

*Try to make your legs perpendicular to your pelvis. 

4. Place your left heel against your inner left thigh, slightly touching your pubic bone. Point your left knee up.

5. Lift your left hand up and bend towards your right without pushing your torso forward.

6. Grip your right big toe with your left index finger, middle finger and your thumb.

*If you can’t reach your feet, then place your palms on your ankle or your shin bone. Try to remain as comfortable as possible. You can also hold a cloth / elastic band around your sole to pull your upper body closer to your lower body. 

7. Hold your left ankle with your right hand and allow yourself to go deeper without overexerting your muscles.

8. Turn and face your your torso towards the ceiling.

9. Stay in this pose for 3 to 6 long breaths.

To come out of this pose, release your right foot and come into Dandasana / Staff Pose.

Repeat the pose on your left side for the same amount of time.

Benefits of Parivrtta Janu Sirsasana 

+++++++++++++++++++++++++++ Revolved Head To Knee Pose (Variation)

Calms the mind.

Relieves stress, fatigue and insomnia.

Stretches the hips, hamstrings, oblique muscles.

Lengthens the spine.

Massages the abdominal organs.

1. Start in Dandasana/Staff Posture. 

2. Spot your palms behind you and lean your middle back. 

3. Gradually open your legs as wide as possible. 

*Try to make your legs opposite to your pelvis. 

4. Spot your left heel against your internal left thigh, somewhat contacting your pubic bone. Point your left knee up. 

5. Lift your left hand up and twist towards your right without pushing your middle forward. 

6. Hold your right huge toe with your left pointer, center finger and your thumb. 

*If you can't arrive at your feet, then, at that point place your palms on your lower leg or your shin bone. Attempt to stay as agreeable as could really be expected. You can likewise hold a fabric/versatile band around your sole to pull your chest area nearer to your lower body. 

7. Hold your left lower leg with your right hand and permit yourself to go further without overexerting your muscles. 

8. Turn and face your middle towards the roof. 

9. Stay in this posture for 3 to 6 long breaths. 

To emerge from this posture, discharge your right foot and come into Dandasana/Staff Posture. 

Rehash the posture on your left side for a similar measure of time. 

Advantages of Parivrtta Janu Sirsasana 

+++++++++++++++++++++++++++ Rotated Head To Knee Posture (Variety) 

Quiets the brain. 

Alleviates pressure, weariness and sleep deprivation. 

Stretches the hips, hamstrings, sideways muscles. 

Protracts the spine. 

Back rubs the stomach organs.