A great source for Yoga Postures by Mark Giubarelli.
Yoga posture – Urdhva Parivrrta Janu Sirsasana III
Translation: Upward Revolved Knee to the Head 3
This is one of the hardest variations of Janu Sirsasana to enter. If you are not very flexible try this posture with the supporting arm on the outside of the leg rather than the inside as shown opposite. The leg will move diagonally out but the side of the body will still get a good stretch.
From a seated position such as Half Lotus extend one leg up and diagonally out.
It may be hard to straighten the leg if the hamstrings are not very flexible.
For a deeper stretch point the foot of the extended leg while holding it. This will stretch the shoulder even more. Tuck the arm behind the head.
Energy moves straight through the leg and has a bow energy effect along the spine and through the top of the head.
There is a deeper stretch when the foot of the raised leg is pointed. It increases the stretch in the shoulder.
Tips The position of the hip on the bent leg effects the entire posture. Be playful. Allowing the mat to contact higher up the hip will result in a deeper side stretch.
Try placing you fingertips on the mat if the hand cannot be placed flat or if it is much more comfortable to breathe.
Vinyasa Yoga postures to transition from and to:
Ardha Kapotasana Paschimottasana Hanumanasana Janu Sirsasana Parivrtta Janu Sirsasana Janu Sirsasana II Parivrtta Janu Sirsasana II Parivrtta Janu Sirsasana III Parivrtta Upavistha Konasana Parsva Upavistha Konasana Akarna Dhanurasana
Yoga Teacher Tips
This posture is hard to perform if the hamstrings are not flexible. To keep the class flowing offer the easy pose with the leg on the mat or with the extended leg slightly bent so that students that are not capable of doing these advanced postures can still get in the flow and feel good about a pose. The supporting arm and hand can also be placed on the outside of the leg rather than the inside as an easy variation.