How to do Parivrtta Janu Sirsasana

May 03

How to do Parivrtta Janu Sirsasana

Revolved Side Angle Pose

Pose of the day for day 15 of the Splits30 Challenge. To learn more about the challenge, click here!

Step 1

Start in a wide seated position. Sit on top of the tailbone, so that your spine is perpendicular to the floor.

Step 2

Bend the left foot in to start, so that your foot is flesh with the inner thigh of your right leg.

Step 3

Spiral the spine up as you twist to the left, anchoring your right hand on the outside of your left knee.

Step 4

Raise left arm up overhead, and continue to lengthen the spine.

Step 5 

Anchor the left thigh bone down as you begin to reach your left arm up and over towards the right. Anchor the right heel into the floor. Pull the core in to help stabilize the pose.

Step 6 

Continue to reach towards the right foot and elongate the left side of the body.

Step 7

Grab hold of the right foot with the left arm, and revolve the sternum up.

Step 8

If this is going well for you, grab the right foot with the right hand as well. Continue to anchor down the left femur, pull the abs in, and revolve the chest open. Make sure the right shoulder is on the inside of the right knee.

Beginner’s Tips:

  • If you have a difficult holding onto the right foot with the left hand, then bend the right knee, and keep the hold of the left hand to right foot, with the right shoulder on the inside of the right knee. Eventually you will work your way down to a straight leg.
  • Do not go beyond your limits. Stop at your edge, and breath into the pose.

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