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Revolved Head to Knee Pose
Revolved Head to Knee Pose

Revolved Head to Knee Pose

Parivrtta Janu Sirsasana (par-ee-vrt-tah JAH-new shear-SHAHS-anah)

Revolved Head to Knee Pose

Benefits of Revolved Head to Knee Pose

  • Stretches hamstrings, shoulders and spine
  • Relieves lower back pain
  • Improves breathing
  • Reduces anxiety, stress and insomnia

Summary of Revolved Head to Knee Pose

Revolved Head to Knee Pose is an intense seated twist pose that offers even more benefits than a typical standing pose. It was designed to help relieve back pain and is usually performed in the second half of a yoga session after your body has had time to warm up. Regularly practicing this pose will keep your hamstrings and spine stretched, and your mind calm.

Revolved Head to Knee Pose
Revolved Head to Knee Pose

Revolved Head to Knee Pose Tutorial

Revolved Head to Knee Pose

1.) Begin on your mat in Staff Pose.

Revolved Head to Knee Pose

2.) Bend your left knee, and then press the back of its heel against your inner right thigh.

Revolved Head to Knee Pose

3.) Inhale and raise your arms up, placing them over your extended right foot.

Revolved Head to Knee Pose

4.) Hold your right foot with your right hand, and then begin to turn your chest underneath your right arm, opening the entire right side body.

Revolved Head to Knee Pose

5.) As you open your chest more and twist through your upper arm, reach for your left leg with your left arm, pulling gently on your left knee to intensify the stretch.

Revolved Head to Knee Pose

6.) Lift your gaze upwards and hold that pose for 5 or 6 deep breaths.

Revolved Head to Knee Pose

7.) Inhale, release your hands and come upright slowly and steadily.

Revolved Head to Knee Pose
Revolved Head to Knee Pose

Health Benefits of Revolved Head to Knee Pose

Revolved Head-to-Knee for Stretching

Revolved Head-to-Knee pose not only stretches your entire side body, but it also helps release the adductor muscles of your hamstrings and open your shoulders, chest, and groin.

Revolved Head-to-Knee for Breathing

If you have any breathing issues or if you want to improve your breathing in general, then this is the right pose for you. When you stretch your body to the side, this can help open your ribcage and, ultimately, allow you to easily breathe in and out.

Revolved Head-to-Knee for Pain Relief

Practicing this stretch for even a few minutes a day can help you become more aware of your body. You will start to notice where you’re holding tension and where you have imbalances. Energizing your spine along the way and relieving back pain.

Contraindications & Cautions

  • Diarrhea
  • Hamstrings injury

Modifications & Deepening the Revolved Head to Knee Pose

Revolved Head to Knee for Limited Reach

Upon your first try, it would be somewhat hard to fully grasp your extended foot. Don’t worry if this happens, you can use a yoga strap to help. Wrap the strap around the sole of your extended foot then hold on to it with your two hands.

Revolved Head to Knee with a Blanket

Upon your first try, it would be somewhat hard to fully grasp your extended foot. Don’t worry if this happens, you can use a yoga strap to help. Wrap the strap around the sole of your extended foot then hold on to it with your two hands.

Revolved Head to Knee with a Block

If you can’t bend as much as you would like, then you should place a block under your chest. This will help you relax more into your stretch.

Deepening Revolved Head to Knee

Once you get comfortable enough to deepen the position, you can start challenging yourself. Try to bring your right foot under your thigh rather than pressed into it. It will automatically be behind your body, but the twist is that you have to put the top of your foot on the floor.



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