Parivritta Janu Sirsasana

Technique

1. Sit in Bhadrasana.
2. Open the left leg out to at least 45 degrees and hold the left big toe with the left hand.
3. Inhale, raise the right arm and, exhaling, lean sideways towards the left foot.
4. Holding the left foot with the right hand, bring the left elbow towards the floor.
5. Open the chest, look ahead or towards the sky, and breathe into the abdomen.
6. Keep the whole body relaxed, especially the upper shoulder.
7. Release the foot, inhale and come back. Repeat on the other side.

Awareness

Physically on the twist, the stretch of the hamstrings and the abdominal breath; gradually on Manipura chakra.

What it gives

• Gives a strong lateral stretch to the body.
• Stretches the hamstrings and the shoulder joints.
• Prepares the body for long hours in meditation postures.

Precautions

• Avoid during pregnancy and with back problems.

Learn it with Acharya Lokesh

Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.