Revolved Head-to-Knee Pose B
परिवृत्त जानु शीर्षासन B
Target Muscles
Benefits (6)
- + Deeply stretches the hamstrings, groins, and inner thighs.
- + Increases spinal mobility and flexibility, especially in the thoracic spine.
- + Stimulates abdominal organs, aiding digestion and detoxification.
- + Opens the chest and shoulders, improving posture.
- + Calms the mind and reduces stress.
- + Strengthens the core and oblique muscles.
Avoid If (6)
- - Knee injury or pain.
- - Hip injury or severe hip pain.
- - Spinal injury or disc problems.
- - Recent abdominal surgery.
- - Sciatica (severe).
- - Menstruation or pregnancy.
About
Revolved Head-to-Knee Pose B is an advanced seated twist that offers a profound stretch to the hamstrings and groins while deeply rotating the spine and opening the chest. It requires significant flexibility and core engagement.
Step-by-Step Instructions
1. Sit in Dandasana (Staff Pose). Place a folded blanket under your sitting bones to help tilt the pelvis forward and keep the spine erect.
2. Bend your right leg, bringing the right heel towards your perineum, and let the right knee open out to the side.
3. Bend your left leg, placing the left heel onto the inner right thigh, with the left knee pointing forward. This is the setup for Janu Sirsasana B.
4. Inhale, lengthen your spine upwards, extending through the crown of your head. Raise your arms overhead.
5. Exhale, twist your torso deeply to the right. Place your right hand on the floor behind you, aligning it with your sacrum, and reach your left arm towards your left foot.
6. Lengthen through your left side body as you reach. Try to grasp the outer edge of your left foot with your left hand. Ensure your left knee remains pointing forward.
7. If possible, once your left hand holds the left foot, take your right arm behind your back and try to reach for the inner arch of your left foot, or hold onto your left thigh.
8. Inhale, pull on your foot with your left hand, and further rotate your torso, lifting your chest and looking up towards the ceiling.
9. Hold the pose, taking several deep breaths. With each exhalation, deepen the twist and extend the side body, creating space in the spine.
10. Inhale, slowly release the twist and return to Dandasana.
11. Repeat the sequence on the other side.