PA

Beginnertwist

Parivrtta Janu Sirsasana (Chair)

परिवृत्त जानु शीर्षासन (कुर्सी)

This chair adaptation of Parivrtta Janu Sirsasana combines a lateral stretch with a gentle twist. Seated on a chair with one leg extended to the side, the practitioner reaches the opposite arm overhead and bends toward the extended leg. This variation opens the side body, stretches the hamstrings, and rotates the spine in a controlled, accessible manner.

Anatomy Involved

Benefits

5

Opens the side body and intercostal muscles
Stretches the hamstrings
Gently rotates the spine
Improves breathing capacity
Accessible for those with limited floor mobility
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Acute back pain
Severe hamstring injury
Diarrhoea

Common Mistakes to Avoid

✕Forcing the twist from the shoulders instead of initiating from the abdomen

✕Rounding the spine — maintain length before rotating

✕Lifting one sitting bone off the floor

✕Holding the breath during the rotation

✕Twisting beyond a comfortable range — respect your body's limits

✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Lengthen the spine on the inhalation, deepen the twist on the exhalation
2Initiate the rotation from the navel, then the chest, finally the head
3Keep both sitting bones grounded equally
4Maintain the length of the spine — do not collapse into the twist
5Use the breath to create space for the rotation
6Hinge from the hips, leading with the chest

Pose Details

Helps With

flexibilityback painposture correctiondigestive problemsshoulder injury

Pose Type

twistforward bend

Body Focus

spinehips

Focus Areas

flexibility

Best For

seniorsbeginnersdesk workers

Yoga Styles

iyengar

When to Practice

cool down

Position

sitting

Modify If You Have

spinal injury

Reduce the side bend, keep the spine long, and use props for support.

back pain

Reduce the side bend, focus on lengthening, not deep stretch.

sciatica

Reduce the side bend, keep the leg bent, and avoid overstretching hamstrings.

glaucoma

Keep head higher, look forward or up, not down.

hamstring injury

Keep the extended leg bent and do not force the stretch.

Practice Flow

Supta Tadasana

Apanasana

Seated Tadasana

PA

This pose

Supta Baddha Konasana

Savasana

About this Pose

This chair adaptation of Parivrtta Janu Sirsasana combines a lateral stretch with a gentle twist. Seated on a chair with one leg extended to the side, the practitioner reaches the opposite arm overhead and bends toward the extended leg. This variation opens the side body, stretches the hamstrings, and rotates the spine in a controlled, accessible manner.

How to Practice

1

1. Sit on the chair, extend your right leg straight out and bend your left leg, placing the sole of your left foot against your inner right thigh.

2

2. Inhale and raise your left arm overhead.

3

3. Exhale and gently twist your torso to the right, reaching your left hand towards your right foot.

4

4. Place your right hand on your left thigh.

5

5. Relax your neck and let your head hang heavy.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Parivrtta Janu Sirsasana (Chair)

What is Parivrtta Janu Sirsasana (Chair)?

This chair adaptation of Parivrtta Janu Sirsasana combines a lateral stretch with a gentle twist. Seated on a chair with one leg extended to the side, the practitioner reaches the opposite arm overhead and bends toward the extended leg. This variation opens the side body, stretches the hamstrings, and rotates the spine in a controlled, accessible manner.

What are the benefits of Parivrtta Janu Sirsasana (Chair)?

Opens the side body and intercostal muscles. Stretches the hamstrings. Gently rotates the spine. Improves breathing capacity. Accessible for those with limited floor mobility.

Who should avoid Parivrtta Janu Sirsasana (Chair)?

Avoid this pose if you have: Acute back pain, Severe hamstring injury, Diarrhoea.

How many steps are in Parivrtta Janu Sirsasana (Chair)?

Parivrtta Janu Sirsasana (Chair) is practiced in 10 steps. Sit on the chair, extend your right leg straight out and bend your left leg, placing the sole of your left foot against your inner right thigh.

Is Parivrtta Janu Sirsasana (Chair) suitable for beginners?

Yes, Parivrtta Janu Sirsasana (Chair) is a beginner-friendly pose suitable for all levels.

What props are needed for Parivrtta Janu Sirsasana (Chair)?

You may use: chair. Props make the pose more accessible and comfortable.

What conditions does Parivrtta Janu Sirsasana (Chair) help with?

Parivrtta Janu Sirsasana (Chair) is therapeutic for: flexibility, back pain, posture correction, digestive problems, shoulder injury.

What poses should I do before Parivrtta Janu Sirsasana (Chair)?

Prepare with: Supta Tadasana, Apanasana, Seated Tadasana. These warm up the relevant muscles and joints.