Revolved Head to knee pose
Parvrita Janu Sirsasana
Step by step instruction:
1. Sit in Dandasana.
2. Bend the left leg and place the sole of the foot against the groin of right leg.
3. Turn the body to the left in line with the right leg.
4. Inhale, extend the left arm overhead. Abdominals engaged, place right hand on right shin.
5. Exhale, bend sideways and reach towards the right foot with the left hand, lean to the side.
6. Inhale, reach right arm around ball of right foot.
7. Exhale, lengthen further into the stretch. Lower left hand to reach right hand, around the foot. Look upwards.
8. Breathe comfortably and hold position.
9. Inhale, lift the body up to center.
10. Exhale, release the arms.
11. Turn the body to face the right leg.
12. Straighten the left leg back to Dandasana.
Muscles activated:
Stretches the hamstrings and gastrocnemius on the straight leg
Stretches the adductors on the bent leg
Stretches erector spinae, obliques, latissimus dorsi
Physical Benefits: Increases mobility for hip and spine. Feel the vertebrae open and extend, unblocking any energy.
Mental Benefits: Massages internal organs and stimulates digestion, promotes relaxation and relieves stress
Spiritual Benefits: Root chakra lengthens away from crown chakra. Third eye chakra of forehead focuses towards ceiling.
Precaution and contraindication:
Pregnancy
Lower back problems
Low flexibility: modification with hands on shin and small bend
Counter poses: Opposite side
Dorothee 200hr YogaTTC 07/14 wkend
