We are going to do the Parivrta Janusirshasana so extend legs in Dandasana and open legs slightly 45 degree or 60 degree. Bend the right knee like in Janusirshasana bend knee and touch the heel to your joint and open it slightly outward now extend left hand in front of you and you will grab the inner edge of your foot. Now, slightly open the chest. Now, inhale, raise the right hand up over the head and go more down and grab the outer edge of the left foot and twist your torso. You will take the left shoulder forward and right shoulder back. Inhale, exhale, twist your torso and look over toward the ceiling. Inhale, exhale, keep pressing your left right knee on the floor and still left knee. Inhale, exhale and slowly inhale, come up and by slightly and exchange the right leg right side and bend the left knee, we will do the same way with the left side, yes extend the right hand in front of you and grab the inner edge of the right foot first twist the torso, yes take your right shoulder forward and left shoulder back now inhale, lift left hand up and exhale, grab the outer foot of the right hand with the left hand and twist the torso inhale exhale, twist your torso very good and slightly inhale, slightly come up, exhale, exhale, twist your torso very good and slightly inhale, slightly come up, exhale, release your arm down, extend your legs, Dandasana and relax in any comfortable pose.
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