Yoga Pose Cards
Yoga Pose Cards  Print out and use for sequence design or for training purposes.
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yoga positions - Parivrrta Janu Sirsasana IV
Translation: Revolved Knee to the Head 4
From a seated position extend both legs diagonally out.
Lean towards one hip and rotate the other inward (medially) bending the
knee. Lean so it is easy to grab the foot and reposition the knee.
At this point the knee will be too far inwards and it has to be opened
out. Once this is done rotate the body sideways more fully and bring the shoulder
down to the extended leg. This will stretch the hamstrings and side of the
body.
Bend the elbow and grab the big toe or foot. Look Upwards and lengthen
through the top of the head and heel.
Take the other arm behind you and grab the foot.
It takes a moment for the hamstring muscles to relax but when they do
lengthen behind the knee so that the ends of the hamstrings are stretched
and the top of the calf muscle is stretched.
Benefits
This posture increases hamstring, quadricep, anterior shoulder and leg
adductor flexibility. Turn the leading leg outward and the
Iliotibial band stretches well.
Tips
Use the elbow and outer arm to aid in the twist. Pushing it into the
inner leg on the extended leg will deepen the twist.
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