Parivrta Janu Sirshasana (“Twisted Head-to-knee pose”)

By Yoga Asana,

In Sanskrit “Parivrta” means “Twisted”,”Janu” means “Knee” and “Sirsha” means “Head”,  The English name of the asana is “Twisted Head-to-knee pose”.


Position : Sitting

Type : Twisting

Spiritual Awareness : Manipura chakra
Physical Awareness : Twist and stretch of the body.

Dosha Suitability : Pita

Introducery Asanas : Vrikshasana, Janu Sirsasana, Supta Padangusthasana



  1. Sit with the legs about a metre apart.
  2. Bend the right knee and place the heel against the perineum.
  3. Exhale, bend forward, inclining the body to the left to hold the left foot with the left hand.
  4. The fingers should be in contact with the arch of the foot and the thumb should be on top.
  5. Place the elbow on the floor on the inside of the straight leg. Inale.
  6. Move the left shoulder down towards the left leg.
  7. Bring the right arm over the head and grasp the left foot with the right hand.
  8. Contracting the arms, exhale, slowly pull the left shoulder towards the left foot.
  9. Ease the head under the right arm, relax the back and twist the trunk as much as possible so that the chest is open and facing forward.
  10. Look toward the ceiling in the final position. Breathe normally.
  11. Hold the pose for a comfortable length of time.
  12. Inhale, release the hands and slowly return to the upright position, lowering the right arm over the head.
  13. Repeat the movement on the other side.


Follow-up Asanas: Srisasana, Sarvangasana

Spotlight Effects: Twist and stretch of the body.


Physical Benefits: 

  1. This asana gives the same benefits as paschimottanasana and ardha matsyendrasana with the added advantage that it stretches and massages each side of the abdomen and chest.
  2. It prepares the body for long hours of sitting in meditation asanas.


Therapeutic Benefits:

  1. Provides relief from mild backache.
  2. Relaxes the body thus relieving fatigue.
  3. Works towards reducing anxiety.
  4. Helps in the treatment of Insomnia.
  5. Cures Headache and related symptoms.


Precautions and Contraindications:

  1. Discontinue the pose when any discomfort is experienced.
  2. Pregnant women or people with the back complaints should not perform this practice.
  3. Be careful not to strain the body in any way by either twisting the trunk more than its flexibility will allow.
  4. Back injury.
  5. Shoulder injury.
  6. Spine and lumbar disc disorders, be very gentle.
  7. For knee problems, perform only gently or avoid the asana.

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