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

9.45pm Pilates Bannatyne`s Luton 11.30am Yin Yoga Archer's Hitchin

12.30pm Tai Chi Archer's Hitchin

6.45pm Pilates Venue360

8pm Yoga Bannatyne`s Luton

Tuesday

11.15am Pilates Venue360 Luton

1pm Pilates Corporate Class

3pm Yoga Harpenden Sports Centre 

7pm Pilates Dunstable Centre 

8.15pm Yoga Dunstable Centre

Wednesday

6.15pm Yoga Bannatyne's Luton

Thursday

10.45pm Mature Moves Bannatyne's Luton

12pm Meditation Bannatyne's Luton

2pm Yoga Venue360 Luton

8.15pm Pilates HRLC

Friday

11am Pilates Venue360 Luton 

12.30pm Yoga Harpenden Sports Centre

3.15pm Yoga Harpenden Sports Centre 

6.30pm Yoga Bannatyne's Luton

Saturday

8.30am Yin Yoga Archer's Hitchin

9.30am Hatha Yoga Archer's Hitchin 

10.30am Tai Chi Archer's Hitchin

2pm Pilates North Herts LC

3pm Yoga North Herts LC

 

Sunday

8.50am Yoga Harpenden Sports Centre

(every other week)

10.15am Pilates Bannatyne´s Luton 

11.15am Yoga Bannatyne´s Luton  

4pm Pilates Houghton Regis Lc

5pm Yoga Houghton Regis Lc

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