Revolved Head-to-Knee Pose
परिवृत्त जानु शीर्षासन
Target Muscles
Benefits (6)
- + 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
Avoid If (5)
- - Severe back injury or disc herniation
- - Sciatica
- - Hamstring injury
- - Neck injury
- - Diarrhea or headache
About
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.
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose). Bend your left knee and place the sole of your left foot against the inner right thigh.
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. 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. Grasp the outer edge of your right foot with your right hand, or use a strap around the foot if needed.
5. Inhale, sweep your left arm up, and on an exhale, reach it over towards your right foot, revolving your chest upwards.
6. Try to grasp the outer edge of the right foot with your left hand, or hold the strap with your left hand.
7. Draw the left shoulder back and open the chest, gazing upwards towards the ceiling.
8. Keep the right thigh pressing down and the right heel actively pushing forward. Press the left knee towards the floor.
9. Hold the pose for 30-60 seconds, breathing deeply and smoothly, feeling the stretch along the side body and hamstring.
10. Inhale, slowly release the bind and come up, returning to Dandasana.
11. Repeat the sequence on the left side.