Revolved Head to Knee Pose / Parivrtta Janu Sirsasana
Parivrtta means turned round, revolved, janu means the knee and sirsa the head. In this variation of Janu Sirsasana one leg is extended on the ground, the other is bent at the knee, the trunk is twisted round, the extended foot is caught with both hands and the back of the head is placed on the knee of the extended leg by bending the spine back.
1. Sit on the floor with the legs stretched straight in front.
2. Bend the left knee and move it to the left, keeping the outer side of the left thigh and the left calf on the floor.
3. Place the left heel against the inner side of the left thigh near the perineum. The big toe of the left foot should touch the inner side of the right thigh. The angle between the two legs should be obtuse. Extend the left knee as far back as possible.
4. Twist the trunk to the left.
5. Stretch the right arm towards the extended right leg. Turn the right forearm and wrist so that the right thumb points to the floor and the right little finger points up. Then, with the right hand hold the inner side of the right foot.
6. Throw the trunk back, stretch the left arm over the head keeping the wrist up, and with the left hand hold the outer side of the extended right foot. Here also the left thumb points to the floor and the little finger points up.
7. Bend and widen the elbows, Exhale, turn the trunk up, move the head in between the arms and rest the back of the head on the right knee. Try to touch the inner side of the right knee joint with the back of the right shoulder so that the back of the ribs on the right side
rests on the right knee. Extend the bent left knee still further and stretch the left side of the ribs.
8. Maintain the pose for about 20 seconds. The breathing will be short and fast due to the contraction of the abdomen.
9. Inhale, release the hands, move the trunk back to its original position so that you face the extended right leg, raise the head and straighten the left leg to come to position 1.
10. Repeat the pose on the other side. Here bend the right knee and keep the left leg straight. Twist the trunk to the right until you face the bent right knee and extend the left arm towards the left foot. Then turn the left forearm and the left wrist so that the left thumb points
to the floor. With the left band catch the inner side of the left foot, bring the right arm over the head and catch the outer side of the left foot near the heel. Then rest the back of the head on the left knee and try to touch the inner side of the left knee with the back of the left shoulder so that the back of the left side ribs rests on the left knee and stretch the right side of the ribs. Remain on this side for the same length of time.
In addition to the effects stated in the note on Janu Sirsisana, this pose stimulates the blood circulation to the spine and relieves backaches. In Janu Sirsasana the abdominal organs are contracted, here they are stretched on both sides. This is a very invigorating pose.
Source : Light on Yoga by BKS. Iyengar.