[Pose Of the Week] Upward Revolved Knee to Head Pose (Advanced)

Stretch your legs, shoulders, back, & more as you balance in Upward Revolved Knee to Head Pose!

Upward Revolved Knee to Head Pose (Urdhva Parivrtta Janu Sirsasana) is an advanced-level seated yoga pose that provides a deep stretch for the hamstrings and calves, while also stretching the arms, spine, and side-torso.

This pose is also thought to stimulate the abdominal and reproductive organs, improving digestion and relieving menstrual discomfort. It may also be helpful for high blood pressure, insomnia, and infertility, and is believed to calm the mind and reduce stress, anxiety, and fatigue.

This challenging pose requires quite a bit of flexibility in the legs and shoulders. If you have trouble holding the foot with your opposite hand, you may wish to hold a yoga strap looped around the foot. Do not bend your neck to force your head under the arm, as this can cause neck strain. You may also reduce the intensity of the stretch by placing your grounded hand behind the raised leg, rather than in front.

Those with hip, knee, shoulder, neck, or back injuries should avoid this one.

How to Do Upward Revolved Knee to Head Pose:

Begin in the Half Lotus pose, left foot placed on top of the outer right calf. (Alternatively, you can also begin in Staff Pose.) Draw the right foot in toward the groin.
Wrap your right hand around the left foot, inhaling as you lift the foot and begin extending your leg out to the left.
Place your left hand on the floor so that the upper arm is against the hamstring of your extended leg, pushing your arm into the leg as you continue to extend it.
As you do this, rotate your torso toward the right, opening up the chest.
As you lift the leg, bring your right arm over and behind the head.
Leaning your rotated torso slightly to the left, fully extend the leg out to the side.
Turn your head to face out to the right, with the side of the face pressed against the inside of your upper arm.
Hold this pose for a several breaths, 20-30 seconds if possible.
To come out, release the left foot and straighten the torso, coming back to the Half Lotus position. Repeat with the other leg.