Parivritta Janu Sirsasana

Preparation

Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides, extend legs forward, feet together. Inhale, exhale, and relax.

Getting into position

Spread your legs as much as possible. Bend the left knee and bring the left heel to the pelvis, sole of the left foot touching the inner right thigh near the pelvis. Place your right hand on the right thigh (palm facing up).Inhaling, raise your left arm straight up. Exhaling, bend your torso to the right, curving your right side and spine without twisting and open chest toward the sky. Slide the right arm down the right leg, reach for the foot, turn the palm inward (thumb down) and grab the inside of your right foot, and lower your right elbow to the floor. Keeping your left arm as straight as possible and your upper arm over your head, reach and grab your right toes. Keep the left shoulder rolled backward and chest open. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Slowly release the hands. Exhale. Inhaling, reach the left hand up and slowly raise the torso upright. Exhaling, lower the left arm back down. Straighten the left leg and sit back into starting position. Inhale, exhale, and relax. Repeat on the other side.