Day 20 Parivrtta Janu Sirsasana  

Revolved Head-of-Knee Pose

 

 

 

 

Parivrtta Janu Sirsasana (PAHR-ee-VREE-tah JAH-noo sheer-SHAH-suh-nuh)

is a deep, seated twist that stretches the whole body, and strengthens your legs and core. It's a powerful variation of the forward fold, Head-of-Knee Pose (Janu Sirsasana), that deepens the stretch to the hamstrings and spine, while providing all of the benefits of a spinal twist.

Practicing Parivrtta Janu Sirsasana will stretch your entire body when practiced in correct alignment. Keep the following information in mind when practicing this pose:

Keep the front of your torso long throughout the pose. Dropping your head down and rounding your spine can over-stress and injure your back, hamstrings, or groins. Use a strap around your extended-leg’s foot if needed. Work on keeping your torso and spine long as you twist and fold.

Un-twist before coming back to a seated position. Never return to a seated position while you are still twisting.

Keep your bottom shoulder pressing against the inside of your knee. Bend your knee slightly, if needed, to ensure that your shoulder stays in place.

 

 

BENEFITS:

Parivrtta Janu Sirsasana stretches the hamstrings, spine, shoulders, lower back, and the sides of the abdomen. It provides a spinal twist that massages and stimulates your digestive organs, which helps to improve digestion. This pose also calms the mind, relieving anxiety, fatigue, and mild depression. It is also known to be therapeutic for headaches and insomnia.

TIMETABLE

Monday

9.45am Pilates Bannatyne's Luton

11.30am Yin Yoga Archer's Hitchin

12.45pm Tai Chi Archer's Hitchin

6.45pm Pilates V360

8pm Yoga Bannatyne's Luton

Tuesday

11.10am Pilates V360

7pm Pilates Dunstable Centre

8.15pm Yoga Dunstable Centre

Wednesday

6pm Yoga Bannatyne's Luton

8pm Yoga DLMK

Thursday

10.45am Mature Moves Bannatyne's Luton

12pm Meditation Bannatyne's Luton

1.30pm Yoga V360

8.15pm Pilates HRLC

Friday

11am Pilates V360

1.30pm Yoga Harpenden Sports Centre

6pm Yoga Bannatyne's Luton

Saturday

7.45am Pilates DLMK

10.35am Yoga DLMK

11.40am Pilates DLMK

1.30pm Hatha Yoga Archer's Hitchin 

12.45pm Tai Chi Archer's Hitchin

 

Sunday

10.30-12pm Pilates/Yoga  Bannatyne's Luton

4pm Pilates Houghton Regis LC

5pm Yoga Houghton Regis LC

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