Parivrtta Janu Sirsasana.

After a dew days break from the holidays, I add Parivrtta Jany Sirsasana (Revolved Head to Knees Pose) in my practice to work on the tiny muscles between the side ribs while giving the torso a welcome twist. This Asana helps stretching the spine, shoulders and hamstrings. It also aids in digestion and stimulates blood circulation to the spine that may help relieve backaches.

To begin with this pose, practice Surya Namaskar (Sun Salutation), Adho Mukha Svanasana (Downward-Facing Dog), Uttanasana (Standing Forward Bend), Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend), Janu Sirsasana (Head-of-the-Knee Pose), Utthita Parsvakonasana (Extended Side Angle Pose) and Baddha Konasana (Bound Angle Pose).

Sit on the floor in Dandasana (Seated Staff Pose) with your torso upright. Bend your left knee and bring the heel to the inner right thigh – close to the right groin if possible. Square both hips to the front.

On you inhalation, raise the arms over the head. Rotate the lower abdomen to turn the torso the right. Keeping the spine long, as you exhale, lean the upper body forward and grasp the left foot with both hands. If that is difficult, bring your arm to your shin or higher up towards the thigh if necessary.

Once you are comfortable and you have sufficient flexibility, lay your right forearm on the floor inside your right leg, palm facing up. Turn your right palm toward the inside edge of the foot and take hold of it. Thumb on the top of the foot, fingers on the sole.

Slowly letting the head and neck follow the twist in the spine and gaze up to the ceiling. Do not over rotate the neck.

Hold for a minute. To come out from the pose, untwist your torso and slowly come back up to sit as you inhale. Switch the position of your legs for a twist to the other side.

When you are finished with the practice, cool down with Salamba Sarvangasana (Supported Shoulder Stand), Viparita Karanai (Legs-up-the-Wall Pose) and Setu Bandha Sarvangasana (Bridge Pose). And of course, lastly with Savasana (Corpse Pose).

I hope you will enjoy the practice.

Namaste.