Revolved Head to Knee Pose, or Parivrtta Janu Sirsasana in Sanskrit, is a seated twisting yoga pose that combines side stretch, forward fold, and spinal rotation. It stretches the hamstrings, hips, and spine, while also opening the chest and side body. Beyond its physical benefits, it also supports detoxification and stimulates the digestive organs through gentle compression.
How do you do Revolved Head to Knee Pose?
Step 1.
Begin sitting on the mat with legs straight out in front of you.
Step 2.
Bend your right knee into the chest, then open it out to the side, allowing the hip to externally rotate.
Step 3.
Press the sole of your right foot into your left thigh with your heel in towards your groin like a seated tree pose.
Step 4.
Find equal pressure in both sides of your sits bones as you reach both hands up and lengthen the abdomen and torso.
Step 5.
Twist your torso slightly to the right and laterally bend to the left so that your left hand and/or forearm rests on the floor inside of your left leg.
Step 6.
Reach your right arm overhead and find your left foot, ankle, shin, with your right hand or continue extending the arm over right ear.
Step 7.
Continue to revolve your ribcage open by wrapping left ribs under and leaning back into the right side of your torso.
Step 8.
Gaze upward or toward your right palm, perhaps bringing your right cheek toward your right bicep.
Step 9.
To exit, release the clasp of your left foot and sit up tall. Straighten the right leg and repeat on the other side.
Benefits of Revolved Head to Knee Pose
The pose deeply stretches the hamstrings, groin, and spine, promoting flexibility and range of motion
Revolved head-to-knee pose is known for its calming effects, helping to reduce stress and anxiety
The pose encourages deep breathing, which can improve blood flow to the diaphragm and lungs
The twist and forward bend can help lengthen the spine and improve its flexibility
Variations of Revolved Head to Knee Pose
Use a block placed at the inside of left thigh to support your left forearm or hand
Use a strap wrapped around your left foot and in your right hand to help make connection and to have some leverage to deepen the bend
Bring your top hand behind your skull to lean back and open the chest and shoulders
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