Revolved head-to-knee Pose is also known as ParivrttaJanuSirsasana, which takes twisting to an entirely next level. It opens up your hamstrings and hips with imparting immense flexibility. This pose is not a beginner’s level yogic pose; hence, it might take you some time to get to the exact posture or master it to the core. But once mastered and put into regular practice this yogic pose is to impart brilliant results to both your body and soul.
How To Perform The Pose
- Sit on the ground with your legs wide and torso upright. Bend the right knee slightly and get the heel close to the left groin. Now, bend the right knee a little and bring the heel a little towards your right buttock.
- Lean to your right side while exhaling and press your right shoulder back against the right inner knee. Lay the right forearm straight on the ground inside the right leg with the palm facing upwards. Along the inner side of the right thigh lengthen the right torso side. Now, turn the right palm to the inner edge of your foot and hold onto the same. Put your thumb on your foot’s top and your fingers on the sole.
- Press the left femur to the ground with firmness. Now, while inhaling and exhaling, extend the right knee. Keep the inner knee connected to the shoulder while you extend it. The torso is extended outwards by the straightened knee. Finally, when the knee is completely straight, you must twist your torso upwards.
- Inhale the left arm upwards and slightly lean it back. With another inhalation, move it behind the left ear and hold the right foot’s outer edge. Press both the elbows away from one another and use them to twist the upper part of the torso further. Now, turn the head to look upwards.
- Hold the pose for around 1 minute. Now, to release the pose, first, untwist the torso and sweep it amidst the legs. While inhaling, lift yourself to an upright posture. You must not straighten up without untwisting the twisted posture. Finally, repeat the process for the other side for the same duration.
- It stretches your spine, hamstrings as well as shoulders.
- It improves digestion.
- It stimulates your abdominal organs, including the kidneys and the liver.
Mistakes And Contradictions
If you are suffering from diarrhea, then you must not perform the pose. Additionally, if you are suffering from some pulled hamstrings or herniated disk issues, then do not try performing the pose.
How To Perform It Perfectly
You can take the guidance of an expert trainer or strictly follow a step-by-step guide to perform the pose. A pair of flexible yoga pants can be one of the convenient options as performing the pose requires a flexible lower to master perfection. You must keep the inner knee in contact with the bottom shoulder as a beginner. You must not lose the contact while intending to straighten the knee.