Janu Sirsasana Revolved v3

YOGA POSTURES A great source for Yoga Postures by Mark Giubarelli.

white space

YOGA POSTURES ASANA YOGA POSES YOGA POSITIONS
Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose Child pose Cat Pose
white space

Yoga posture – Urdhva Parivrrta Janu Sirsasana III

Translation: Upward Revolved Knee to the Head 3

white spaceParivrtta Janu Sirsasana

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.

white space

From a seated position such as Half Lotus extend one leg up and diagonally out.

white space

It may be hard to straighten the leg if the hamstrings are not very flexible.

white space

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.

white space

Energy moves straight through the leg and has a bow energy effect along the spine and through the top of the head.

white space

There is a deeper stretch when the foot of the raised leg is pointed. It increases the stretch in the shoulder.

white space

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.

white space

Try placing you fingertips on the mat if the hand cannot be placed flat or if it is much more comfortable to breathe.
white space
white space

white space

white spacewhite space

Vinyasa Yoga postures to transition from and to:

Yoga Posture Kapotasana Paschimottasana Yoga Posture hanumanasana Yoga Positionse Janu Sirsasana Yoga Posture Parivrtta Janu Sirsasana Yoga Posture Janu Sirsasana Yoga Positions Janu Sirsasana Yoga Posture Upavistha konasana Yoga Posture Parivrtta Janu Sirsasana Downward Facing Dog pose Shooting Bow Pose
white space
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
white space

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.

white space

SHARE