Parivritta Janu Shirshasana: die umgekehrte Kopf zum Knie-Pose

Parivritta Janu Shirshasana: the reverse head to knee pose

by Nick on Sep 10 2018
Table of contents

    Share

    Parivritta Janu Shirshasana: the reverse head to knee pose

    This asana combines the classic forward bend with a soothing side twist. It is associated with physical, mental, and spiritual positive effects and brings you complete harmony. Here you will learn how to practice Parivritta Janu Shirshasana and how to correctly assume it, what its effects are, and which variations there are to make this asana easier for you.

    Getting to know the pose

    As with many other yoga poses, the Sanskrit name already indicates how the pose ideally looks. "Parivritta" means reversed, "Janu" means "knee," and " Shirsha " is the head. Derived from this, this means that the yogi places their head on their knee by bending forward. However, this is not done with the face to the knee as in the classic forward bend, but rather by twisting the back of the head toward the knee. The hands grasp the front foot of the leg. The other leg is bent, with the instep grounded to the floor.

    How to do Parivritta Janu Shirshasana correctly

    Sit upright on your mat with your legs apart. Exhale, lean to the side and place your shoulder on the inside of your knee. Place your arm on the floor along your leg. Inhale, straighten your knee and twist your torso until your chest and head are facing upward. It's important that your shoulder always stays connected to the inside of your knee. Bend the other leg inward. Now hold Parivritta Janu Shirshasana, ideally for at least one minute, allowing your breath to flow calmly.

    Prepare for Parivritta Janu Shirshasana

    The stretch on the back of the extended leg and in the flank on the opposite side of the bend are the greatest challenges that Parivritta Janu Shirshasana presents for the practitioner. Both can be practiced well in other asanas. For example, you can promote the stretch of the hamstrings in the classic forward bend from a seated or standing position. The forward bend from the straddled leg position (Upavistha Konasana) is also very helpful. In Tree Pose (Vrkansana), you practice the inner bend of the opposite leg. You can practice the flank stretch and the twisting of the upper body in the triangle pose (Trikonasana) .

    Experience the effects of Parivritta Janu Shirshasana

    The reverse head-to-knee pose offers an intense stretch to the back of the thigh of the leg stretched on the floor, as well as to the upwardly directed flank. Your spine is intensely stretched. The same applies to the shoulders. Internal organs such as the liver, kidneys, and intestines are gently massaged, stimulating their activity. Digestion is promoted, so the head-to-knee pose may also be beneficial for constipation.

    In the mental and emotional realm, Parivritta Janu Shirshasana helps you find peace. The pose supports you in better managing both anxiety and fatigue caused by exhaustion. Parivritta Janu Shirshasana is also often a welcome relief for sleep disorders. Headaches and mild back pain are also areas where you can benefit from Parivritta Janu Shirshasana. If you are unsure, consult your family doctor or orthopedic specialist beforehand. If in doubt, your yoga instructor will be able to recommend a helpful alternative.

    Introduction to Parivritta Janu Shirshasana

    In yoga, everyone is picked up from where they are at that moment. Therefore, there are also some easier ways to learn and practice Parivritta Janu Shirshasana. For example, it's often easier if you place your opposite leg on the floor, not bent, but simply rest your foot on the floor for better grounding. Supporting yourself on your lower elbow can also help, as this reduces the stretch on the flank and back of the thigh. You also don't need to fully extend your knee while resting on the floor.

    Image © dimol / 123rf.com