Pose Recipes: Janu Sirsasana Parivrtti

Janu Sirsasana Parivrtti or Parivrtta Janu Sirsasana (Revolved head-to-knee pose) is an intense lateral bend that stretches a number of lateral structures of the torso, including muscles around the ribcage, between the ribcage and pelvis, around the hip, and around the shoulder. It can be used to correct right-left imbalances, to level the pelvis, to increase breathing capacity and to stretch the hips and hamstrings. Three main limiting factors that might prevent students from doing the full version of the pose include:

  • Inability to maintain a pure lateral bend (there will be tendency to collapse the chest forward – can be remedied by including backbends in preparation for the pose);
  • Inability to keep the extended leg straight (depends on the condition of student’s hamstrings – can be remedied by supporting the knee of the extended leg with a block or bolster);
  • Inability to keep the thigh of the externally rotated hip on the floor (depends on the range of motion in the hip – can be remedied by supporting the knee of the folded leg with a block or bolster).

Different versions of the pose

Preparation (Core poses to be added throughout the practice before Goal pose)

Goal pose


Janu Sirsasana Parivrtti (Revolved head-to-knee pose)

(Lateral bending pose, asymmetrical, open-frame when not holding to the foot).

Sit with your left leg extended out and your right leg folded in. Keep your chest and your pelvis facing in the same direction. Extend the arms out to the sides.

Inhale: Lengthen up through the top of your head.

Exhale: Gradually contract the abdomen and bend sideways placing your left hand somewhere on your left leg and brining your right arm over your head. Stay in the pose, looking up.

Inhale: Lengthen through the right side of the torso and your right arm.

Exhale: Reengage the abdomen and turn your chest a bit more toward the ceiling to maintain a more pure lateral bend.

Compensation (to compensate for Goal pose)

 Sprinkles (additional elements)

After practicing the pose on one side you can extend both legs forward and sit there for few breaths observing the difference between the right and left side of the torso (to feel the effect of the pose). Then do it on the other side.

To emphasize the lengthening of the sides of the torso and to expand breathing capacity you can add slight hold at the end of inhalation in some key poses. When you breathe in the pose Inhale for 6 seconds, hold the breath in for 2 seconds and then Exhale for 6 seconds as a theme throughout the practice.

Examples of other lateral bending practices done for different purposes
(can be used to prepare for Janu Sirsasana Parivrtti)

You can find those practice under Shared Sequences.


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