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Variations (1)

RE

Revolved Head-to-Knee Pose B

परिवृत्त जानु शीर्षासन B

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.

Anatomy Involved

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.
  • Full anatomical benefits — muscles, joints, organs →

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.

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

flexibilityposture correctiondigestive problemssciatica

Pose Type

twistforward bendhip openerlateral bend

Body Focus

spinehipscorechest

Focus Areas

flexibilitybreathingendurancebalance

Best For

athletesrunners

Yoga Styles

iyengarashtangahatha

When to Practice

peak posemorning

Position

seated

Modify If You Have

knee injury

Place a rolled blanket under the bent knee to reduce pressure.

hamstring injury

Use a strap around the foot if unable to reach, avoiding overstretching.

spinal injury

Perform a milder twist, keeping hands on the floor for support, do not force.

Target Areas

HamstringsAdductorsObliquesDeltoidsChest

Practice Flow

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

About this Pose

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.

How to Practice

1

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

2. Bend your right leg, bringing the right heel towards your perineum, and let the right knee open out to the side.

3

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

4. Inhale, lengthen your spine upwards, extending through the crown of your head. Raise your arms overhead.

5

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 more steps remaining

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Frequently Asked Questions

Common questions about Revolved Head-to-Knee Pose B

What is Revolved Head-to-Knee Pose B?

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.

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

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..

Who should avoid Revolved Head-to-Knee Pose B?

Avoid this pose if you have: Knee injury or pain., Hip injury or severe hip pain., Spinal injury or disc problems., Recent abdominal surgery., Sciatica (severe)., Menstruation or pregnancy..

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

Revolved Head-to-Knee Pose B is practiced in 11 steps. Sit in Dandasana (Staff Pose). Place a folded blanket under your sitting bones to help tilt the pelvis forward and keep the spine erect.

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

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

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

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

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

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

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

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

Build Your Own Sequence

Combine Revolved Head-to-Knee Pose B with other poses

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