Revolved Head To Knee Pose Parvritta Janu Sirshasana
Revolved Head To Knee Pose is a twisting side bend posture that aims to not only twist the abdominal muscles but to create openness across the side body. Not only does this posture involve elements of twisting and side bending, it is also considered a forward fold.
Begin in a seated position with the legs extended to the sides. Bring the sole of your right foot to the left inner thigh, pressing the right heel into the groin. With an exhale, slowly lean to the left, letting your left shoulder rest at the inside edge of the left knee. Extend your left arm forward grabbing the inside edge of the left foot. Inhale as you raise your right arm towards the ceiling. With an exhale extend the right arm overhead reaching for the outside edge of the left foot. If you cannot grasp the foot simply reach forward as you elongate the right side body. Keeping both hips anchored to the ground, hold as you breathe for 5 breaths. Gently release by first folding forward over the extended leg and then return to seated position. Switch sides when you are ready.
Visualization CommentsMaintain even weight across the seat by grounding the femurs firmly to the mat. Keep the gaze soft and upward toward the ceiling. Reaching with the top hand seek to find length from the grounded hip, across the side body and all the way through the tips of the fingers. Allow the neck to stay long by reaching forward through the top of the head.
Technical CommentsWhile this posture spans several motions it is important to keep the chest open and to look upward as to not allow the top shoulder to drop and the chest to cave in. Additionally, keeping the hips down is important in achieving an optimal stretch across the side body.
- Stretches the spine, shoulders and side body muscles.
- Stimulates the liver and kidneys
- Aides back pain
- Alleviates headaches
Watch Out For:
- Rounding the spine which can create strain in the back
- Straining the neck
- Avoid if respiratory illness occurs.
- Avoid if gastrointestinal discomfort exists.
- Do not practice if back or neck issues exist in the body
- To lessen hamstring tightness in the extended leg, place a blanket or towel under the knee to add support
- Place a block or towel beneath the bent knee to add support
- If you cannot grasp the foot with the hands use a strap around the foot
- Wide Angle Seated Forward Bend - Upavistha konasana
- Extended Side Angle Pose - Utthita Parsvakonasana
- Head to Knee Pose - Janu Sirsasana
Yoga Counter Poses
- Double Leg Forward Bend - Paschimottanasana
- Upward Facing Plank Pose - Purvottanasana