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POSES DIRECTORY
FORWARD BENDS
TWISTING POSES
Revolved Head-to-Knee
Revolved head-to-knee forward bend stretches the calf, hamstrings, and low back muscles. It also opens the hips, shoulders and groins. Just like head-to-knee forward bend (and even more so,) this asana is a combination of forward bend, twist and side bend.
Sanskrit: Parivrtta Janu Sirsasana
Drishti: closed eyes, upward or forward
Counterpose: paschimottanasana, child's pose
Materials
- Yoga mat
Instructions
- Sit with your legs extended. Bend the right leg and bring your right foot to your left thigh with the knee out to the right. Inhale and lengthen the spine. Exhale and turn your upper body to face the straight leg.
- Reach your left arm out to hold the inside of your left foot. Place your right hand on your right knee.
- Inhale and extend from your pelvis to the top of your head. Exhale and twist your belly and chest to the right, taking the left shoulder to the inside of your left thigh. Reach up the right arm to hold the outside of your left foot.
- Bring your left arm around to hold the inside of your left foot, drawing the left shoulder even further inside your left thigh. With each inhale lengthen from your low belly through your head. With each exhale twist deeper.
- Hold for several breaths and then slowly release. Repeat on the other side.
Notes
Modifications: For a more gentle variation, do up to step 2 and then stretch the right hand up toward the sky.
Preparatory poses: cat and cow, seated forward bend, head-to-knee forward bend, triangle, paschimottanasana
Follow-up poses: easy pose, seated wide legged forward fold, child's pose