Sanskrit Name: Parivrtta Janu Sirsasana
Good for: Moderate backache, anxiety, fatigue, headache and insomnia
Benefits
- Provides stretch and elasticity to the spine, shoulders, and hamstrings
- Fuels abdominal organs such as the liver and kidneys for remarkable performance
- Improves digestion
Guidelines
- Sit on the floor with your torso upright and your legs wide
- Bend your left knee and snug the heel into your left groin
- Slightly bend your right knee and slide the heel a few inches toward the right buttock
- Exhale, lean to the right, and press the back of your right shoulder against the inside of your right knee
- Lay your right forearm on the floor inside your right leg, palm facing up
- Lengthen the right side of your torso along the inside of the right thigh
- Turn your right palm towards the inside edge of the foot and take hold of it
- Thumb on the top of the foot, fingers on the sole
- Press the left femur firmly to the floor, as you inhale and slowly extend your right knee
- Keep the back of your shoulder connected to the inner knee as you extend it; you’ll find that your torso is drawn out by the straightening knee
- When your knee is straight, twist your torso towards the ceiling
- Inhale your left arm straight up toward the ceiling, lean it back slightly
- With another inhale, sweep it behind your left ear
- Take hold of the outside edge of the right foot
- Press the elbows away from each other, using them like a crank to help twist the upper torso further
- Turn your head to look at the ceiling
- Hold for a minute
- To come out, first untwist your torso
- Without coming to upright, sweep it to the left midway between the legs
- Inhale and lift to an upright position
- Remember not to come up directly from the twisted position
- Repeat these steps to the other side for the same length of time
Good to know
- It’s better to keep the lower shoulder in contact with the inner knee
- Don’t lose the contact in order to straighten the knee completely
- Don’t attempt the pose if you have diarrhea
By : Natural Health News
