Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
Learned: Asana Lab
See Manual Pages: 129, A-114, A-118
Where this can show up in class: Forward, Peak Pada, Afterward
This pose can be done in the following orientations: Seated.
This pose contains the following overall actions: Twist, Side Waist Stretch.
Blueprint Pose: Janu Sirsasana
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Top side waist |
Sitz bones Extended leg back Bent leg lateral side Extended leg heel |
Extended leg Top side waist |
Bottom side waist |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Back leg in Virasana so back hip can lift Above w/ sitting on a block Reaching out instead of up and over |
Janu Sirsasana (Parivrtta) Krounchasana / Krancasana (for back leg in Virasana version) Parivrtta Janu Sirsasana (w/ back leg in Virasana) Parivrtta Upavistha Konasana |
Keep legs same and counter twist to other side right away |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Lateral spine flexion Bent leg hip external rotation |
Extended leg hamstrings Extended leg adductors |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Bent knee popping up | Block under bent knee |
| Bottom arm | |
| Stealing mobility from shoulder | |
| Forcing into pose | |
| Forcing into pose | |