Revolved Head-to-Knee Pose

Parivṛtta Janu Śīrṣāsana

Read what the gnome says

Revolved Head-to-Knee! Sit with one leg long and the other foot at the inner thigh. Side bend over the long leg, and roll the chest open toward the sky. Hold the foot with the lower hand, reach the top arm over your ear. Don't collapse the ribs. Breathe, then switch sides.

Works on Obliques · Hamstrings · Intercostals

How to do it

1. Sit with one leg extended and the other heel drawn in toward the inner thigh.
2. Lean sideways over the straight leg, lower arm to the shin or foot.
3. Reach the top arm over the ear, roll the chest open and hold; switch sides.

Common mistakes

• Don’t collapse into the lower arm.
• Don’t pull on the neck: let the head follow the spine.
• Don’t lift the sit bone of the bent leg.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Forward Fold

• Big Toe PoseIntermediate
• Great SealIntermediate
• Half Bound Lotus Seated Forward BendIntermediate
• Head-to-Knee Pose BIntermediate
• Head-to-Knee Pose CIntermediate
• Heron PoseIntermediate