Follow the following steps in order to complete the Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana: -
Initially commence the asana by sitting on floor with your legs wide open in front of you.
Do slightly bend the left leg.
Then tuck the foot in your groin.
Now, slow and steadily bend the right knee slightly.
Then shift it towards the right hip.
Do bend sideways towards the right as you exhale plus let the back portion of the right shoulder gently press towards the inner portion of the knee.
Then let the right forearm gently glide along the inside of the right knee.
Do bend forward towards your foot.
With both hands, then hold the right foot
That is the right hand along the inside of the right knee.
Then the left hand reaching out directly for the toes of the right foot.
Do remember to keep the left folded leg anchored to the floor while holding the right leg.
Now, slowly extend and straighten the knee while holding the right leg.
Do shift your torso in order to face the ceiling, as you straighten your right knee.
Then lift the left hand plus allow it move above your head gently pressing it just against the left ear.
Do separate your elbows much further by stretching your torso as you perform it.
Then remain in this posture for a few seconds.
Immediately before releasing the stretch, do gently release your arms.
Then do come upright slow and steadily.
Do inhale as at the same time.
Now you can repeat the same steps with the other leg and other side with a lot of perfection.
The Anatomical focus of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana is related to foot, ankles, thighs, legs, hips, waists, back, neck and head.
The therapeutic application of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana are related to the immediate relief from mild backache. It works towards perfectly reducing anxiety, relaxes the whole body so relieves fatigue. It cure headache and other related symptoms and largely helps in the treatment of Insomnia.
There are several benefits of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana. Some of them are as follows -
It stretches and strengthens the spine, shoulders, groins plus hamstrings.
It stimulates the liver plus kidneys.
It improves the digestion system.
It perfectly relieving anxiety, stress, fatigue, menstrual discomfort, headache and the symptoms of menopause.
It is therapeutic for sinusitis, high blood pressure and insomnia.
It really calms the brain.
It helps relieve mild depression immediately.
During pregnancy that is up to second trimster, it strengthens the back muscles.
It opens the hips.
It deeply stretches the both the sides of the body from the hips to the fingertips.
It stimulates the abdominal organs.
It even largely helps the armpits and shoulders.
Those who are having Asthma, Diarrhea and Knee, hips, arms or shoulders injury: are highly advised to stay away from The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana. They are suggested not to flex the knee completely. They can take the support of a folded blanket.
A best beginners' tip for The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana is when you just commence to perform this posture; you might not really be perfectly able to place the shoulder in direct contact with the knee's inner side while rightly stretching it. It can be practiced with a lot of perfection in order to perform as per the rules and regulations related to the particular asana or posture.
The variation of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana can be achieved through Janu Sirsasana B, Janu Sirsasana A and Janu Sirsasana C.
In case, if you really can't comfortably and directly reach the extended-leg foot then you can perfectly use a yoga strap. It can be rightly loop around your sole of the foot and tightly held with your both arms fully extended in the position of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana. Do ensure not to directly or indirectly pull yourself slightly forward when using this type of strap. It is highly advised to walk your both hands along the strap lightly while you perfectly keep your both arms plus the front of your torso much lengthened. You can also use a yoga strap just around the foot holding on with both or one hands.
A partner can closely observe the beginners and regular practitioners performing The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana and advice them for better and right indulgence in the yoga session. A partner can stand just beside them while they are performing with great interest.
The preparatory poses of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana are Side Angle Pose or Utthita Parsvakonasana, Standing Forward Bend or Uttanasana, Wide-Angle Seated Forward Bend or Upavistha Konasana, Head-of-the-Knee Pose or Janu Sirsasana, Bound Angle Pose or Baddha Konasana, Tree Pose or Vrksasana, Reclining Big Toe Pose or Supta Padangusthasana and Downward-Facing Dog or Adho Mukha Svanasana.
The follow up poses of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana largely include complicated shoulder stands and head stands poses.
The deepening poses of The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana can be achieved through an extended extra length stretch in each and every appropriate step in the indulgence of this particular asana.