Parivritta Janu Sirsasana
anahata chakra

Heart Chakra (Anahata)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)


Seated Asanas

Parivritta Janu Sirsasana

Revolved Head To Knee Pose


Meaning: parivritta = revolved / janu = knee / sirsa = head


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.


  • Open chest and abdomen while bending.
  • Try to keep the upper arm straight, slightly bent from the elbow if needed.
  • Be careful not to over compress the bent side of the torso or neck. Do not over stretch the stretched side.
  • When in position, press the elbows away from each other, using them as a lever to help twist the upper torso.
  • Try to keep the lower shoulder in contact with the inner knee.
  • Push the bent knee down and back toward the same-side hip.



If you have herniated (slipped) disc; or chronic/serious back or knee problems.

Be careful

If you have knee, hip, arm, or shoulder issues; or if you have diarrhea.



  • Opens the hips.
  • stretches the entire side of the body (knees to wrist), shoulders, spine, and hamstrings.
  • improves spinal flexibility.
  • Strengthens abdominal muscles, sides of abdomen.
  • Stimulates abdominal organs.
  • improves digestion.
  • Gradually improves scoliosis (curvature of the spine).


Helps to relieve symptoms of malfunction of the kidneys and liver.


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