Revolved Head to Knee Pose
Description
Revolved Head to Knee Pose (Parivrtta Janu Sirsasana) is a seated yoga pose where you sit with one leg extended and the other bent, then fold sideways over the extended leg with a slight twist. It deeply stretches the hamstrings, intercostals, and obliques on the side of the extended leg.
Muscle Group
Equipment Required
Revolved Head to Knee Pose Instructions
- Sit on the floor with both legs extended. Bend your left knee and draw the sole of your left foot to your right inner thigh.
- Open your bent left knee out to the side as far as comfortable.
- Inhale and lengthen your spine.
- Exhale and lean to the right side over your right (extended) leg. Keep your spine long.
- Reach your right hand toward your right foot. Sweep your left arm overhead toward your right foot.
- Twist your torso slightly upward, opening your chest toward the ceiling.
- Feel the deep stretch through your right side body, hamstring, and obliques.
- Hold for 5 to 8 breaths. Switch sides.
Revolved Head to Knee Pose Form & Visual
Revolved Head to Knee Pose Benefits
- Deeply stretches the hamstring of the extended leg
- Stretches the intercostals and obliques
- Opens the hip of the bent leg
- Improves lateral flexibility
- Calming forward-fold variation
- No equipment needed
Revolved Head to Knee Pose Muscles Worked
- Hamstrings (extended leg)
- Obliques and intercostals (stretched side)
- Adductors (bent leg)
- Latissimus dorsi (overhead reach)
- Erector spinae
Revolved Head to Knee Pose Variations & Alternatives
- Standing Side Bend
- Standing Forward Bend
- Seated Rotation Stretch
- Janu Sirsasana (without twist)
- Seated Wide-Leg Side Stretch
