Essential Sequence: Stretch into Parivrtta Janu Sirsasana

Parivrtta Janu Sirsasana Sequence | Jason Crandell Vinyasa Yoga Method

WHY THE PARIVRTTA JANU SIRSASANA SEQUENCE WORKS

Nothing beats a good side-bending practice. And, truthfully, the recipe for the classic posture Parivrtta Janu Sirsasana is simple: the practice needs to focus on stretching the hamstrings, adductors, and the sides of the torso (which are largely comprised of the lats, obliques, and the quadratus lumborum). The sequence above sticks to these three basic focal points.

Let’s break it down a little further:

POSES 1–2

What could be better than resting on your back and stretching your hamstrings and adductors? Not much. Supta Padangusthasana A & B are simple, effective, energy-saving postures that target your hamstrings and adductors and allow you to transition into your practice gently.

POSES 3-4

You really can’t go wrong with Down Dog and Three-Legged Down Dog. You can use them in nearly any sequence, but I like them here because they continue the work of stretching your hamstrings, they lengthen your spine (which is helpful in side bends), and they provide a smooth transition from reclined to standing postures.

POSES 5-7

This combination of postures flows together smoothly and builds on the work of you’ve already established by opening your side body. An important note here is that most students will only receive a mild stretch in their side body in these postures. This is ideal sequencing because you don’t want the first side bends in a sequence to be intense or abrupt. Most students don’t spend a ton of time working their side bends, so the muscles involved (lats, obliques, and quadratus lumborum) need to be prepared slowly.

POSES 8-9

These postures hone in on the hamstrings, adductors and side body. At this phase of the sequence, you’re going more deeply into the targeted areas of this practice.

POSES 10-13

This progression of poses takes you deeper and deeper into your hamstrings, adductors, and side body. If you have more flexibility, you can bend your bottom elbow and take it to the floor in gate pose (pose 12). Once you arrive in Parivrtta Janu Sirsasana, remember to bend your top elbow and lean your upper-body slightly back. Breathe into the side of the waist you’re stretching and savor the pose. If you’re stuck and struggling, there’s a 99% chance that the restriction is in your hamstrings and adductors. If this is the case, be diligent with the first 8 postures of this sequence for a few more months.

If you want to feel more confident and knowledgeable about your sequencing skills, check out my online course, The Art of Yoga Sequencing. It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.

{illustration by MCKIBILLO}

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19 Comments

  1. hi
    I am signed up for your newsletter but dont seem to be able to access printable pdf of your sequences
    thanks ,annette

    Reply
    • same to me 🙂 I love your sequences. But also not able to access the printable version, though signed up already.

      Reply
      • Hi Sonja! You actually have to enter your email again even though you’re a newsletter subscriber. It’s automated and that’s how the system knows to send you the sequence! Hope that makes sense. All best, Andrea

        Reply
        • Where do you enter your email address again?

          Gail

          Reply
          • You can go the subscribe tab on the right-hand side of this page. -Jason

    • Me too

      Reply
      • Hi all! You have to enter your email again even though you’re a newsletter subscriber. It’s automated and that’s how the system knows to send you the sequence! Hope that makes sense. All best, Andrea

        Reply
    • Hi Annette! You actually have to enter your email again even though you’re a newsletter subscriber. It’s automated and that’s how the system knows to send you the sequence! Hope that makes sense. All best, Andrea

      Reply
  2. Great sequence; I tried it and love the progression of poses!

    Reply
    • I’m glad this sequence works for you! Thanks for practicing with us!

      Reply
  3. nice sequence!
    little detail: it is called Forearm balance sequence!

    Reply
    • Thanks for reading and commenting! I fixed the header on the PDF 🙂 Andrea

      Reply
  4. I practice with you on Yoga glo. It has helped me to have better teaching skills

    Reply
    • Thanks for practicing

      Reply
  5. thank you Mr Jason for this sharing.
    this great sequence.

    Reply
    • You’re welcome, Lizbeth!

      Reply
  6. Love your sequences and teaching style.

    I cannot access the printable version of your sequences either even though I am signed up for your newsletters.

    Reply
    • Hi Karen! You actually have to enter your email again even though you’re a newsletter subscriber. It’s automated and that’s how the system knows to send you the sequence! Hope that makes sense. All best, Andrea

      Reply
  7. Thank you Jason for sending me the sequence, This is great.

    Reply

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