Sanskrit: Parivrtta Janu Sirsasana
par-vrit-tuh jaw-new SHEER-SHAH-sah-nah
Benefits
Stretches spine, shoulders and torso
Stimulates abdominal organs
Invigorates mind
Standard Cues
Sit with your legs stretched in front of you. Bend your left leg and place the sole of your foot against your right upper thigh. Flex your right foot.
Stretch your right hand toward your right foot with an exhale. Twist your palm to the right so that your thumb points down. Clasp onto the inner edge of the foot.
Twist your torso upward. Reach your left arm toward the sky with an inhale. Lower it behind your head with an exhale and grab hold of the outer edge of your foot. Gaze upward.
Hold the pose and take slow, deep breaths. Carefully release and untwist with an exhale. Change sides.
Short Cues and options
Stretch elbows away from each other
Twist torso toward sky
Press shoulder against knee
Press bent leg toward floor
Precautionary Warnings
Avoid this pose if you have knee injury.