Hatha Yoga for Beginners | One pose at a time (Revolved Head to Knee Pose) by Sivananda Instructor

Hatha Yoga for Beginners | One pose at a time (Revolved Head to Knee Pose) by Sivananda Instructor


om namah sivaya, welcome to ompulence today.
we are going to practice Parivrtta Janu Sirsasana revolved head to knee pose,
level will be beginner, now for some of you might have tighter hamstring, hips or
back, I’m gonna give you option, some variations for you. so let’s begin by
bending the right knee so if you have tighter hamstring, tighter back hip please do
this option, the rest of you you can also go into the half hero pose I’ll slowly
turn the body to the right side gently stretching the trunk and lower the left
elbow left palm down to the floor reaching towards the left heel, slowly
bring the right arm around and open up the chest go, those with tighter muscles, you can
have your elbows straighten and right arm over
now if you are doing the first option elbows down and continue to keep the
left arm active and slowly bring right arm over reaching beyond your toes so keep
lengthening your spine your neck reaching a crown beyond your toes. Only if
you’re comfortable, your fingers touching your toes keep the left arm active continue to twist the trunk feel the armpit the right side of the body shining
towards the sky breathe deeply into your right waist now
inhale slowly coming back up and we are just gonna do a counter stretch and
turn towards the left side slowly release the right leg relax let’s
practice the other side bend your left knee
so this is the first option for those of you tighter hamstring hips go back or
you can go into the half hero pose now turn towards the left side and
slowly lower the right elbow right palm facing up reaching towards your right
heel left arm around opening up the chest
you can have your right elbow straighten in if you have tighter back let’s stick
with this option now if your elbow down on the mat to
continue to reach forward reaching your crown beyond your toes have your left arm over
now really breathe deeply into your left waist, if you are comfortable you can gently
grab your toes you can also hold onto the outside of your right foot to feel
more twist, keeping your right arm active the same thing we keep the armpit
shining towards the sky to feel the twist breathe deeply
slowly coming back up gently turn to the opposite side to
counter stretch…then slowly release your left leg lean back slightly shake out the legs
from any tension that you might feel I hope that you have a good practice
today and I will see you the next time