Challenge yourself with an intense leg stretch in Revolved Knee-to-Head IV Pose…
Revolved Knee-to-Head Pose IV (Parivrtta Janu Sirsasana IV) is a variation on Revolved Knee-to-Head Pose that offers an advanced stretch for both the shoulders and the quadriceps. This pose is a seated twist that stimulates the digestive organs, kidneys, and abdomen, while also stretching the hamstrings, inner thighs, quads, groin, arms, shoulders, and hips. This is a great pose for runners as it may help to prevent running-related injuries. It is also believed to improve digestion and blood circulation, and reduce anxiety, stress, insomnia, and depression.
This is an advanced stretch for the legs, and you should make sure you are able to comfortably perform Monkey Pose before attempting this one. If you have trouble reaching your extended foot, you may wrap a yoga strap around the arch, and then hold both ends of the strap in your hand as you twist. Try to hold the strap as close to the foot as possible.
Those who have groin or hamstring injuries, back pain, or diarrhea should avoid this pose.
How to Do Revolved Knee-To-Head IV Pose:
- Start by entering the Monkey Pose (Hanumanasana), right leg extended in front of you and left leg back. Lean forward slightly, lifting the left foot off of the ground and drawing the heel toward your buttocks. Reach back with the left hand and place your hand on the top of the toes, elbow pointing up toward the ceiling. Press the foot further down with your hand. Try to keep the knee stationary as you do this, adjusting your body if necessary.
- Continue leaning forward, completely folding yourself over the right leg. When you’ve lowered your torso down to press against the leg, take hold of your right foot with your right hand. Inhale as you lengthen your spine further, drawing your breastbone up and away from your navel.
- Take your right elbow and place it on the inside of your right leg, grabbing the big toe of your foot with your index finger. Pull your left shoulder back, opening your torso up so you are facing away from the right side of your body. Focus on keeping your waist and spine long. Exhale and open up further, rotating your torso to the left.
- Gently rotate your head to face up at the ceiling without compressing your neck. Hold this position for 30-60 seconds, breathing rhythmically. To come out of the pose, inhale as you let go of your feet and untwist your body. Lift your torso back to the Monkey Pose, then switch legs and repeat all steps.
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