 parivrtta
= revolved
janu = knee
sirsa = head
Step by Step
Sit on the floor with your torso upright and your
legs wide. Bend your left knee and snug the heel into
your left groin. Then slightly bend your right knee
and slide the heel a few inches toward the right buttock.
Exhale, lean to the right, and press the back of
your right shoulder against the inside of your right
knee. Lay your right forearm on the floor inside your
right leg, palm facing up. Lengthen the right side
of your torso along the inside of the right thigh.
Turn your right palm toward the inside edge of the
foot and take hold of it, thumb on the top of the
foot, fingers on the sole.
Remember, the pose is anchored by the femur bone
of the left leg. Press the left femur firmly to the
floor, as you inhale and slowly extend your right
knee. Keep the back of your shoulder connected to
the inner knee as you extend it; you'll find that
your torso is drawn out by the straightening knee.
When your knee is straight, twist your torso toward
the ceiling.
Inhale your left arm straight up toward the ceiling,
lean it back slightly, and then, with another inhale,
sweep it behind your left ear and take hold of the
outside edge of the right foot. Press the elbows away
from each other, using them like a crank to help twist
the upper torso further. Turn your head to look at
the ceiling.
Hold for a minute. To come out, first untwist your
torso, and without coming to upright, sweep it to
the left midway between the legs. Then inhale and
lift to an upright position. Remember not to come
up directly from the twisted position.. Repeat these
steps to the other side for the same length of time. |
