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Revolved Head-to-Knee Pose

परिवृत्त जानु शीर्षासन

Revolved Head-to-Knee Pose is an intermediate seated lateral bend and twist that deeply stretches the hamstrings, spine, and side body. It invigorates the abdominal organs, improves spinal flexibility, and opens the chest and shoulders.

Anatomy Involved

Benefits

6

Avoid If

5
  • Severe back injury or disc herniation
  • Sciatica
  • Hamstring injury
  • Neck injury
  • Diarrhea or headache

Common Mistakes to Avoid

✕Forcing the twist from the shoulders instead of initiating from the abdomen
✕Rounding the spine — maintain length before rotating
✕Lifting one sitting bone off the floor
✕Holding the breath during the rotation
✕Twisting beyond a comfortable range — respect your body's limits
✕Forcing the hips open beyond their current range
✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues
  • 1Lengthen the spine on the inhalation, deepen the twist on the exhalation
  • 2Initiate the rotation from the navel, then the chest, finally the head
  • 3Keep both sitting bones grounded equally
  • 4Maintain the length of the spine — do not collapse into the twist
  • 5Use the breath to create space for the rotation
  • 6Allow the hip joints to open gradually — never force
  • 7Hinge from the hips, leading with the chest

Pose Details

Helps With

back paindigestive problemsposture correctionflexibility

Pose Type

twistlateral bendforward bendhip opener

Body Focus

spinehipshamstringscoreshoulders

Focus Areas

flexibilitybreathingstrength

Best For

desk workersathletesrunners

Yoga Styles

iyengarhathavinyasa

When to Practice

peak posemorningevening

Position

seated

Modify If You Have

hamstring injury

Keep the extended leg slightly bent; use a strap around the foot.

back pain

Do not go too deep into the forward bend; focus on lengthening the spine.

neck injury

Keep the head in a neutral position or turn only slightly.

Target Areas

HamstringsObliquesUpper BackLower BackAdductorsDeltoids

Practice Flow

Staff Pose
Staff Pose
Baddha Konasana
Baddha Konasana
Bharadvajasana I (seated)
Bharadvajasana I (seated)
RE
This pose
Supta Tadasana
Supta Tadasana
Savasana
Savasana

About this Pose

Revolved Head-to-Knee Pose is an intermediate seated lateral bend and twist that deeply stretches the hamstrings, spine, and side body. It invigorates the abdominal organs, improves spinal flexibility, and opens the chest and shoulders.

How to Practice

1

1. Begin in Dandasana (Staff Pose). Bend your left knee and place the sole of your left foot against the inner right thigh.

2

2. Extend your right leg straight forward, pressing the thigh down and pushing actively through the heel. Place a folded blanket under the sitting bones if needed.

3

3. Inhale, lengthen the spine upwards. Exhale, turn your torso towards your right leg and place your right hand on the outside of your right leg.

4

4. Grasp the outer edge of your right foot with your right hand, or use a strap around the foot if needed.

5

5. Inhale, sweep your left arm up, and on an exhale, reach it over towards your right foot, revolving your chest upwards.

6 more steps remaining

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Frequently Asked Questions

Common questions about Revolved Head-to-Knee Pose

What is Revolved Head-to-Knee Pose?

Revolved Head-to-Knee Pose is an intermediate seated lateral bend and twist that deeply stretches the hamstrings, spine, and side body. It invigorates the abdominal organs, improves spinal flexibility, and opens the chest and shoulders.

What are the benefits of Revolved Head-to-Knee Pose?

Stretches hamstrings, calves, and inner groin. Lengthens and twists the spine. Stimulates abdominal organs and improves digestion. Opens the chest and shoulders. Improves posture and relieves back stiffness. Calms the mind and energizes the body.

Who should avoid Revolved Head-to-Knee Pose?

Avoid this pose if you have: Severe back injury or disc herniation, Sciatica, Hamstring injury, Neck injury, Diarrhea or headache.

How many steps are in Revolved Head-to-Knee Pose?

Revolved Head-to-Knee Pose is practiced in 11 steps. Begin in Dandasana (Staff Pose). Bend your left knee and place the sole of your left foot against the inner right thigh.

Is Revolved Head-to-Knee Pose suitable for beginners?

Revolved Head-to-Knee Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Revolved Head-to-Knee Pose?

You may use: blanket, strap, block. Props make the pose more accessible and comfortable.

What conditions does Revolved Head-to-Knee Pose help with?

Revolved Head-to-Knee Pose is therapeutic for: back pain, digestive problems, posture correction, flexibility.

What poses should I do before Revolved Head-to-Knee Pose?

Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.

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