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Restorative yoga poses and hatha yoga stretches

English name: Spiralled Head To Knee Pose
Sanskrit name: Parivrtta Janu Sirsasana

Difficulty level: Intermediate

Technique

1. Sit on the floor, legs open as wide as possible, straight back.
2. Bend the left leg until the heel touches the pelvis.
3. Put the right hand on the floor inline with the right knee, but as far away from the knee as possible without leaning forward.
4. Side bend over the right leg.
5. Bring the left hand over the head and grip the outside of the right foot.
6. Move the right hand further away from the right knee so that the right shoulder is in front of the right knee, and as close to the ground as possible.
7. Twist the left shoulder back as far as possible to twist open the chest and look at the ceiling.
8. Remain in the pose for 20 - 30 seconds or as long as possible.
9. Reverse the leg position and repeat the pose on the other side.

Breathing

• Exhale while side bending into the pose. Use each exhale to deepen the pose.
• Breathe normally in the final position.
• Inhale while returning upright.

Benefits

• Anatomical - Stretches the calves, hamstrings and back muscles and opens the hip joints. Increased blood flow to the back muscles, nerves and soft tissue speeding damage repair and relieving back pain.
• Digestive system - Massages the abdominal organs to improve digestion.

Notes

• Use the arm strength to deepen the stretch and the twist.
• Advanced practitioners can perform the pose with both legs open.