Week 15 : Year 2 : #TriYogaSchool
This week we lengthen our side seams with our pose Parivrtta Janu Sirsasana or Revolved Head to Knee Pose
🔻 Lengthening the side bodies yields deeper backbends + forward folds. This action also helps to balance the body as we tend to favor moving in the sagittal plane rather than the frontal.
🔻 I have 2 videos today demonstrating 2 methods of entering the pose. Please try both!!
🔻 Start seated in Dandasana - legs extended. Bend your left knee and place the foot on the inside of your right inner thigh. Fold forward between your legs to lengthen both sides of your waist.
🔻 Keeping the length, beginning revolving your torso away from your extended leg, ribs toward the ceiling. Take your time!
🔻 PLEASE TAKE NOTE!!! Reaching your hands to your foot is NOT required for doing this pose & should not be a goal! Rotation & lengthening the torso are far more important! Look for prop ideas tomorrow. Hint :: strap!
🔻Here is where the 2 videos differ. In the 1st video, I reach for my foot with my bottom hand. In the 2nd I continue reaching forward with the bottom hand & connect the top hand first. Try both methods!
🔻 Prior to reaching for your foot with your top arm, I recommend placing your hand behind your head & revolving the torso more. Think LENGTH of torso. When you arrive at your best effort, pause & breathe & experience the magic of freeing your side seams.
✔️ PROP for better access :
1/ The number one most important prop to have handy with this pose is a STRAP. As I said in my last post, reaching the foot is NOT a requirement for Parivrtta Janu Sirsasana, nor should it be a goal. Using the strap enables you to maintain the integrity of the side opening without overstretching the hamstrings.
✔️ Arm VARIANTS :
1/ Try reaching your bottom arm back toward the bent knee, rather than the extended leg foot. Use pressure to leverage more length out of the side body.
2/ Another option is to reach the bottom arm forward. This allows you to continue revolving the torso.
✔️ VARIANTS :
I offer a variety of options for playing with this shape, including : tall knee, reverse bind, raised leg, & splits. Show me what you come up with!
Let me know how it goes! 🔸Be creative, be agile, have fun!