Revolved Head-to-Knee Pose
Parivrtta Janu Sirsasana
Revolved Head-to-Knee Pose combines a deep twist with a forward fold to enhance flexibility, boost digestion, and calm the mind. This seated yoga posture also strengthens the spine and relieves stress, offering a balanced, mindful stretch.
Common Name: Revolved Head-to-Knee Pose
Sanskrit Name: Parivrtta Janu Sirsasana (puh-ree-VREET-tuh JAH-no sheer-SHAH-suh-nuh)
Level: Intermediate
Target Areas: Hips, Hamstrings, Back, Shoulders
Revolved Head-to-Knee Pose, or Parivrtta Janu Sirsasana, is a seated yoga posture that combines a gentle forward bend with a twist, creating a unique and dynamic stretch. This pose deeply opens the hamstrings, hips, and side body, while also improving spinal flexibility and stimulating digestion. In addition to its physical benefits, the twisting motion of Parivrtta Janu Sirsasana helps detoxify the body and calm the nervous system, making it a valuable posture for stress relief. Its Sanskrit name translates to "revolved head-to-knee," which reflects the pose's signature rotation and its role in uniting breath, body, and mind. This posture encourages balance and introspection, making it a valuable part of any yoga practice.
Revolved Head-to-Knee Pose Steps
Step 1
Start in Wide-Angle Seated Forward Bend: Sit tall with your legs extended wide apart, toes pointing up and spine long.
Step 2
Bend One Knee: Bend your right knee and bring the sole of your right foot to the inside of your left thigh, creating a half-open leg position.
Step 3
Square Your Hips: Adjust your hips to face forward, ensuring you’re grounded on your sits bones.
Step 4
Inhale & Lengthen: Reach both arms up overhead, lengthening your spine and creating space.
Step 5
Twist the Torso: Exhale and gently twist your torso to the left, turning from the waist.
Step 6
Lower Right Arm: Bring your right arm across your body, resting it on the outside of your left leg or foot, depending on your flexibility.
Step 7
Extend Left Arm: Reach your left arm up and over your head, aiming for a deep side stretch along the left side of your body.
Step 8
Open Your Chest: Focus on opening the chest and rotating the torso upward, avoiding collapsing forward.
Step 9
Hold & Switch: Stay in the pose for several breaths, enjoying the twist and side stretch, then slowly release and repeat on the other side.
Modifications
A gentler variation of revolved head-to-knee pose without grabbing the foot
Use a Strap: Loop a yoga strap around the foot of the extended leg to assist in reaching it, especially if your hamstrings or back are tight.
Sit on a Blanket or Block: Elevate your hips with a folded blanket or block to help tilt the pelvis forward and maintain a long spine.
Bend the Extended Knee: Slightly bend the knee of the extended leg to reduce tension in the hamstrings and protect the lower back.
Focus on the Twist First: Instead of reaching for the foot, keep your torso more upright and prioritize the gentle twist, working on the side stretch progressively.
Benefits
• Deep side stretch
• Opens hips and hamstrings
• Improves digestion
• Enhances spinal mobility
• Relieves stress
Cautions
• Back pain
• Hamstring injuries
• Hip issues
• Neck strain
• Pregnancy
