Parivrtta Janu Sirsasana is balletically beautiful, in my view. I love the way movement into the pose takes me into unfamiliar territory. Think about it. How often in the course of a day or even a week would you rotate your spine, and after having done that, then revolve around that axis and bend laterally. The complexity of the pose means it can’t be done perfunctorily. Its path is always going to be uncharted.
The drawing above shows an advanced version. An experienced practitioner will continuously find the pose challenging as it calls for bringing the scapulae and dorsal spine into a finely calibrated backbend.
Novices meet the various challenges of the pose by holding a strap onto the straight-leg foot. They won’t hold the pose for as long as the experienced yogi, but instead repeat it several times and reap the benefits. It’s helpful to do the pose seated against a wall, as it reminds one to move only laterally and not into a forward bend.
One day when I was practising this pose in a group, I got competitive and ended up pulling an intercostal muscle. The strained muscle slowed me down considerably for a few painful days and limited my breathing, so no side bending. I recovered, but it took a few weeks all up; however, the injury in no way diminished my love of this invigorating pose.
4 Comments
Mandy Geddes
on December 23, 2011 at 9:32 am
I love this pose – always feel a rush of energy when I let it go…
And I always will remember a partner adjustment in the pose that you taught us at Camp Berringa in 1999. I still “feel” it when I do the pose and it helps me turn 🙂 Merry Christmas Eve – you are an inspiration! Mandy xo
Does it help a mild scoliosis. I feel by practicing this pose will derotate the spine which may lead to spine straitening. Just wanted to know if it could help. Reply awaited.
Hi there,
Do you have the mild scoliosis? This could be a tricky pose unless you are aware of your body. Usually one side is much easier to rotate. You have to be more careful on the more difficult side – perhaps not rotating as far or lifting out of the posture more – not compressing the ribs.There’s an excellent practice for those with scoliosis in the book Yoga For Wellness by Gary Kraftsow.
Best wishes. Eve
Hi Eve,
I appreciate your prompt reply. Actually in scoliosis, we know its lil difficult to rotate or bend the convex side and in the above showed pose it gives an idea that if you are trying to do this pose, keeping the convex side inside and the concave side stretched facing upwards, it may help to stretch the concave side and pull the curved spine to bring it to normal position. If that happens then it will definitely help curing the scoliosis. That’s what I could understand and wanted to check with someone experienced in yoga to suggest me with appropriate “Asanas”. I hope you could suggest me.
I would try to get the book too.
I love this pose – always feel a rush of energy when I let it go…
And I always will remember a partner adjustment in the pose that you taught us at Camp Berringa in 1999. I still “feel” it when I do the pose and it helps me turn 🙂 Merry Christmas Eve – you are an inspiration! Mandy xo
Does it help a mild scoliosis. I feel by practicing this pose will derotate the spine which may lead to spine straitening. Just wanted to know if it could help. Reply awaited.
Hi there,
Do you have the mild scoliosis? This could be a tricky pose unless you are aware of your body. Usually one side is much easier to rotate. You have to be more careful on the more difficult side – perhaps not rotating as far or lifting out of the posture more – not compressing the ribs.There’s an excellent practice for those with scoliosis in the book Yoga For Wellness by Gary Kraftsow.
Best wishes. Eve
Hi Eve,
I appreciate your prompt reply. Actually in scoliosis, we know its lil difficult to rotate or bend the convex side and in the above showed pose it gives an idea that if you are trying to do this pose, keeping the convex side inside and the concave side stretched facing upwards, it may help to stretch the concave side and pull the curved spine to bring it to normal position. If that happens then it will definitely help curing the scoliosis. That’s what I could understand and wanted to check with someone experienced in yoga to suggest me with appropriate “Asanas”. I hope you could suggest me.
I would try to get the book too.