Stretch your upper body, hamstrings, and more with Revolved Head-to-Knee Pose…
Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana), also known as Spiraled Head-to-Knee Pose or Seated Side-Stretch Pose, is a revolved variation of Head-to-Knee Pose that combines a seated stretch with a twisted side bend to provide a great stretch for the entire spine and upper body. This pose stretches the arms, shoulders, and chest, as well as the hamstrings and groin muscles. It also helps to stretch the often-neglected muscles between the ribs, and the gentle twisting action is traditionally thought to improve digestion, relieve headaches and insomnia, and calm the mind.
This is a beginner level yoga pose, but it’s also great for anyone who has tight hamstrings or who spends a lot of time sitting.
Be sure to keep your head and neck aligned with your spine, and don’t turn your head too far.
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If it is hard for you to extend the leg in this pose, you can modify this pose and perform the stretch while seated in a cross-legged position.
To deepen the pose, you can grasp the toes of your extended foot with either hand, depending on your level of flexibility, for example:
Those with hamstring injuries or a herniated disc should avoid this pose. Discuss with your doctor or physical therapists before performing the pose if you have a hip, knee, shoulder, or back injury.
How to Do Revolved Head-to-Knee Pose:
- Begin in Seated Wide-Legged Straddle (Upavistha Konasana).
- Bend your right knee and bring the sole of your right foot to your inner left thigh.
- Lean your torso as far to the left as possible, bringing the back side of your left forearm to the floor inside your left leg. If you don’t make it that far over, bring your left arm to your shin or higher up towards the thigh instead.
- Begin to twist your upper body away from your left leg, opening your chest to the ceiling. If your left arm is inside the left leg, you can press the arm into the leg for resistance as you twist.
- Lift your gaze upwards, letting your neck and head follow the twist in the spine.
- Raise your right arm overhead and then let the right biceps come over your right ear. Keep your right arm straight.
- As an alternative, bend the right elbow and hold the back of your head with your right hand. Don’t let the right elbow collapse inward. Work to keep it opening to the right.
- Keep your left foot flexed.
- After several breaths, untwist and come back up to sitting position. Switch the position of your legs for a twist to the other side.
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