Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose): Steps, Benefits & Precautions

Parivrtta Janu Sirsasana, or Revolved Head-to-Knee Pose, is a deep side stretch that combines forward bending and spinal rotation. Commonly practiced in Hatha and Yin yoga styles, this pose improves flexibility, stimulates abdominal organs, and enhances mental focus.

What Is Parivrtta Janu Sirsasana?

• Sanskrit: Parivrtta = Revolved, Janu = Knee, Shirsha = Head, Asana = Pose
• English: Revolved Head-to-Knee Pose
• This seated yoga pose involves rotating the torso toward the extended leg while bending forward, offering a dynamic stretch to the spine, shoulders, hamstrings, and groin.

How to Do Parivrtta Janu Sirsasana (Step-by-Step)

1. Start in Dandasana (Staff Pose) with both legs extended forward.
2. Bend your right knee and place the foot against the inner left thigh.
3. Inhale and raise both arms overhead, elongating the spine.
4. Exhale and twist your torso to the left (towards the extended leg).
5. Lower your right hand to the outside of the left foot or leg.
6. Extend your left arm overhead and reach toward your left foot, keeping the chest open.
7. Hold for 5–10 breaths, then switch sides.

Benefits of Parivrtta Janu Sirsasana

• Stretches the spine, hamstrings, shoulders, and groins
• Improves digestion by stimulating abdominal organs
• Aids in detoxification and blood circulation
• Enhances flexibility in the lower back and hips
• Calms the mind and helps relieve stress and anxiety

Precautions and Contraindications

• Avoid if you have lower back injuries, hernia, or recent abdominal surgery
• Do not force the twist — keep your spine long and avoid collapsing the chest
• Pregnant women should avoid deep forward bends

Pro Tips for Beginners

• Keep a folded blanket under the hips to elevate the pelvis
• Don’t worry about touching the foot — focus on the twist and lengthening
• Practice with a yoga teacher to avoid misalignment