Revolved Head To Knee Pose
Revolved Head To Knee Pose Exercise Description
Revolved Head to Knee Pose (Parivrtta Janu Sirsasana) is a seated lateral bend with spinal rotation that targets the hamstrings and inner thigh (adductors) of the extended leg while lengthening the lateral trunk. One leg straightens as the other foot draws to the inner thigh, then the torso side-bends toward the straight leg and gently rotates the chest upward. The overhead reach opens the shoulder and lengthens the latissimus dorsi and intercostals, promoting mobility through the thoracic spine. Prioritize axial length—creating space from tailbone to crown—before moving into side flexion and rotation to avoid collapsing through the lumbar region. Keep both sit bones grounded as much as possible, use a soft knee on the extended leg if needed, and maintain smooth, unforced breathing throughout.
- Muscle Groups: Hamstrings, Hips
- Target Muscles: Adductor Magnus, Semimembranosus
- Assisting Muscles: Biceps Femoris - Long Head, Intercostals, Latissimus Dorsi
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Inner
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Adductors, Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Hamstring, Inner Thigh
- Movement Direction: Lateral
- Muscle Position: Medial, Posterior
- Gender: Female
How To Do The Revolved Head To Knee Pose Exercise
‘- Sit tall on your sit bones; extend one leg, place the other foot to the inner thigh.
– Dorsiflex the extended foot; toes point up, knee softly straight (not locked).
– Inhale to lengthen the spine; lightly draw ribs in and stack the torso.
– Hinge slightly at the hip toward the extended leg, then begin a gentle side bend.
– Rest the lower hand on the floor or lightly on the shin—do not pull on the foot.
– Sweep the opposite arm overhead in an arc; keep the shoulder away from the ear.
– Rotate the chest upward toward the ceiling, creating space on both sides of the waist.
– Keep both sit bones heavy; if one lifts, ease the range.
– Neck long; gaze up or forward as comfortable. Breathe steadily.
– Return to center with control, then switch sides.
Revolved Head To Knee Pose Tips
‘- Prioritize length from tailbone to crown before adding side bend or rotation.
– Sit tall on your sit bones with one leg extended and the other foot placed at the inner thigh.
– Dorsiflex the extended foot so toes point up and keep the knee softly straight, not locked.
– Hinge slightly at the hip toward the extended leg before beginning the side bend.
– Rest the lower hand on the floor or lightly on the shin and avoid pulling on the foot.
– Sweep the opposite arm overhead in an arc while keeping the shoulder away from the ear.
– Rotate the chest upward toward the ceiling to create space on both sides of the waist.
– Keep both sit bones heavy; if one starts to lift, ease out of the depth of the pose.
– Keep the neck long and choose a gaze up or forward that feels comfortable.
– Maintain smooth, steady, unforced breathing as you hold and as you return to center with control.
Revolved Head To Knee Pose Beginner Introduction
Revolved Head to Knee Pose (Parivrtta Janu Sirsasana) is a floor-based yoga posture that blends a sideways stretch with a mild twist through the upper body. One leg rests long on the mat while the other folds in toward the pelvis, creating a spacious position for the torso to arc toward the straight leg. As the body curves to the side and the chest gradually turns upward, the back of the extended thigh and the inner thigh experience a steady lengthening, along with the side waist and rib area.
The lifted arm sweeps overhead, encouraging an opening through the shoulder and along the side of the back, while the grounded arm supports the tilt. Attention to an elongated spine from pelvis to head is central, so the side bend and rotation unfold without compressing the lower back. Both sides of the pelvis remain as anchored as possible, and the movement pairs naturally with calm, continuous breathing. This creates a pose that combines stretch, stability, and gentle mobility through the mid-back and side body.