Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
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
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
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.
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.