Parivrittaikapada SIrsasana Preparation/Variations

1st Variation:

1st Variation:

-Through the pressure of the right foot on the wall extend the right leg as you move the right side of the hip back and down;

-Extend the inner left heel towards the floor, activate the front left thigh to bring the left side hip to the front and upwards;

-Press with the left hand on the chair to lift the front spine and open the chest;

-Press with the finger tips of the right hand to increase the twisting action of the trunk;

2nd Variation:

2nd Variation:

-Through the extension on the inner right heel forward activate the front thigh as you move the right side of the hip back and down;

-Extend the inner left heel towards the floor, activate the front left thigh to bring the left side hip to the front and upwards;

-Extend the left arm as high as possible to catch the rope and use that traction to elongate the left side of the trunk;

-Press with the finger tips of the right hand to increase the twisting action of the trunk;

3th Variation:

3th Variation:

-Through the extension on the inner right heel forward activate the front thigh as you move the right side of the hip back and towards the wall;

-Extend the inner left heel towards the wall behind you, activate the front left thigh to bring the left side hip to the front and away from the ropes wall;

-Before extending the left arm, press with the left elbow on the floor to move the left shoulder blade away from the spine and after you can stretch it keeping pressure of the back of the hand on the floor to increase the twisting action;

-Keep the extension of the right arm with external rotation and make use of the weight of the arm to allow the right shoulder to align with the weight of the gravity;

Parivrittaikapada SIrsasana