Revolved Head-to-Knee Pose (Parivritta Janu Sirsasana)

Video Duration:
  1. Begin in Upavishtha Konasana; make sure to be directly on top of the sitting bones with the legs at about a 120-degree angle and the quadriceps squarely facing the ceiling
  2. Bend the right knee and place the heel at the right groin, so that the thighs are symmetrical
  3. Inhale, lengthen the spine; exhale, twist the torso to the right
  4. Maintaining the rotation of the spine, tilt the torso laterally to the left
  5. Place the left shoulder to the inside of the left knee while continuing to revolve the torso up towards the ceiling
  6. Extend the left hand, palm up, towards the left foot and clasp the inner foot
  7. Reach the right hand to the right and then sweep it past the right ear, palm down
  8. Use the right hand to clasp the left outer foot
  9. Maintain the left leg as if in Upavishtha, pressing into the left big toe mound and descending the femur
  10. Resist the right knee towards the floor to balance the weight of the torso to the left
  11. Inhale, lengthen the spine; exhale, twist any amount more to the right, spinning the chest to the ceiling
  12. Continue this pattern of breath; inhales to create space along the torso, exhales to offer the heart up
  13. Hold for anywhere from 10 breaths to 1 minute, then root down with the legs on an exhale and inhale bring the torso up and back to center; repeat on the other side

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