Also known as Parivrtta Janu Sirsasana, it is a Sanskrit word; in which the meaning of Parivrtta means Revolved, Janu stands for Knee, and the word Shirsa represents the head.
This asana gives a lovely lateral torso stretch and works on the tiny muscles between the side ribs. The hamstrings and inner thighs are strengthened, hips and shoulders loosened with blood circulation improved in the spinal column thus releasing tension in the back. This enjoyable forward bend, also strengthens the abdominal organs, such as the liver and kidney and thus improves digestion. Good for "Rasteira","Banda","Queixado" etc.
Step by step guide
Sit with your legs together and stretched out in front of you. Place your hands next to your hips on the floor.
Open the right leg out to the side. Bend the left knee and bring the heel in towards the groin.
Ground through the sitting bones and extend through the crown of the head as you inhale. Engage your outstretched (right) leg. As you exhale, twist the upper body to the left and take a side bend toward the right leg.
Knit your lower ribs in, and gently rotate your ribcage upwards.
Bring the right elbow towards the right knee or the floor.
Raise the left arm and bring it over the head. If you can reach it without strain take hold of the right foot with both hands.
Slightly tuck the chin and turn the head towards the ceiling.
Stay in the pose for 5 deep breaths. Reverse the steps to come out of the pose.