Parivrtta janu sirsasana for Hamstring stretching

The Parivrtta janu sirsasana is a variation of the Revolved knee to Head position. A yoga practitioner can do this by getting into a seated position and extending a leg diagonally out. This yoga position is supposed to stretch the hamstring muscles.

Parivrtta janu sirsasana: Here are some instructions that should help you perform this pose. While the explanations below should offer you an idea about the method of performing this posture, we strongly recommend that you learn this as well as other yoga postures from an experienced yoga practitioner.

• Use a folded blanket for this posture. Sit on the blanket with your legs stretched out in front of you. Inhale and fold your right knee, so that the heel is drawn towards the perineum. Rest the sole of the right foot against the inner part of the left thigh, and the outer part of the right leg should be on the floor.
• Your right hand should be pressed against the right groin and your left hand should be on the floor, next to the hip. Breathe out and move your torso a bit towards the left. As you push down, lift your torso. Remember that your navel should be in line with the mid-left thigh. Stay in that position and feel the lengthening of the spine.
• When you feel comfortable, with your right hand reach out to hold the inner part of the left foot. Your thumb should be on the sole.
• Breathe in and lift up the front part of the torso, keeping the left thigh pressed into the floor and stretching actively. You can increase the twist by using your left hand on the floor to put pressure. Then hold your foot with your left hand and make sure that both your arms are extended. Feel the lengthening of your torso.
• Breathe out and bend forward from the groin. Do not shorten your torso or hunch back. While descending, make sure that your elbows are bent to the side and that they are lifted away from the floor.
• You should feel comfortably stretched. The lower part of your stomach should touch the thighs and then the head should touch last. Stay in this posture for a few minutes. When you come up, inhale. Do the posture with the other leg.

Benefits:

• Parivrtta janu sirsasana is known to relieve mild depression.
• It stretches the hamstrings, shoulders, spine, and groin.
• It improves digestion.