Revolved Head-to-Knee Pose
Revolved Head-to-Knee Pose , or Parivrtta Janu Sirsasana , is a challenging twisting and side bending position that provides a deep stretch to the hamstrings , back , and shoulders . This pose improves flexibility and mobility, while calming the mind by opening up the chest and strengthening the breath.
Correct Form and Technique
Follow these steps to perform the Revolved Head-to-Knee Pose :
- Sit in Dandasana (Staff Pose) with your legs stretched forward.
- Bend the left knee and place the foot close to the right thigh, while the right leg is straight out.
- On the inhale, lengthen the spine and on the exhale, twist the upper body to the left while bending over the straight right leg.
- Stretch your left arm over your head and try to grab your right foot. Keep your ribs rotated toward the ceiling.
Common Errors
- Crouched upper body: Keep the upper body active and long. Do not collapse into the twist.
- Too much pressure on the knees: If the knees feel strained, use support as blocks under the knees.
- Neck stiffness: Avoid straining your neck by looking straight down at the floor, rather than at the ceiling if you feel discomfort.
Modifications and Variants
If you need support or want to change the intensity of Revolved Head-to-Knee Pose , try these modifications:
- Sit on a block: If you have difficulty maintaining length in your spine, you can sit on a block or a rug.
- Use a strap: If it's difficult to reach your foot with your hand, use a yoga strap around your foot for extra length.
- Alternative for neck problems: Keep your head in a neutral position and look down at the floor instead of turning your head completely.
Number of Repetitions and Sets
Hold Revolved Head-to-Knee Pose for 5-10 breaths per side, and repeat 2-3 times to improve flexibility in the hips, shoulders, and back.
Breathing technique
- Inhale to lengthen the spine.
- Exhale as you twist and lower your body down towards the leg.
- Maintain steady, deep breathing to stay calm and focused throughout the pose.