Revolved Head-to-Knee Pose

Revolved Head-to-Knee Pose, also known as Parivrtta Janu Sirsasana , is a deep side stretch that combines flexibility in the back , sides , hips , and shoulders . This pose helps improve digestion, release tension in the back and open up the chest.

Correct technique and form

Follow these steps to perform Revolved Head-to-Knee Pose correctly:

  • Start in a seated position with your legs stretched out in front of you.
  • Bend the right knee and place the foot against the left inner thigh.
  • Extend the left leg and keep it active, with the toes pointing upwards.
  • On an inhale, lift the arms up and lengthen the spine.
  • On an exhalation, turn the body towards the left leg and lean forward towards the leg.
  • Extend your right arm overhead and rotate it down toward your left foot while your left hand grips around the foot or calf.
  • Keep your spine long and open your chest up as you stretch sideways.
  • Hold the position for 5-10 breaths and repeat on the opposite side.

Common errors

Here are some typical mistakes during Revolved Head-to-Knee Pose and how to avoid them:

  • Rounded back : Avoid letting the back collapse. Keep the spine extended even when leaning forward.
  • Lack of rotation : Make sure the body rotates towards the extended leg, instead of just bending forward.
  • Forced stretch : Don't force yourself into a deeper stretch. Use the breath to gradually deepen the pose.

Modifications and Variations

To adapt the Revolved Head-to-Knee Pose to your flexibility, try these modifications:

  • Use a strap : If you have difficulty reaching your foot, you can use a yoga strap around your foot for a more controlled stretch.
  • Bend the knee : If the hamstrings are tight, you can leave the knee of the extended leg slightly bent.

For a bigger challenge you can:

  • Deepen the rotation : To deepen the torsion, rotate the chest even more towards the ceiling and try to reach deeper towards the foot.

Reps and sets

Hold the position for 5-10 breaths on each side, and repeat 2-3 times to deepen the stretch and strengthen flexibility.

Breathing pattern

Breathing must be calm and controlled. Inhale as you lengthen the spine, and exhale as you twist your body and deepen the stretch. Use each breath to create more space in the body.

Videos with different approaches

Watch these videos for a visual guide to properly performing Revolved Head-to-Knee Pose:

Back to blog