Revolved Head to Knee Pose, or Parivrtta Janu Sirsasana in Sanskrit, is a seated side bend combined with a twist that offers a comprehensive stretch along the entire side body. This pose builds upon the foundation of Janu Sirsasana (Head to Knee Pose) by adding a rotational element that increases its complexity and benefits.
To practice this asana, begin in a seated position with one leg extended straight and the other leg bent with the foot pressing against the inner thigh of the extended leg. Unlike regular Head to Knee Pose where you fold directly over the extended leg, in the revolved variation, you rotate the torso toward the extended leg first, then reach the opposite arm up and over, creating a side bend along with the twist. The lower arm can reach under the extended leg or rest on the floor beside it for support.
This multidimensional pose stretches the hamstrings of the extended leg while simultaneously opening the side body, intercostal muscles, and shoulder on the lifted arm side. The twisting action stimulates the digestive organs and helps release tension in the spine. The pose also builds focus and balance as it requires coordination of multiple body parts.
Revolved Head to Knee Pose is particularly beneficial for improving lateral flexibility, which is often neglected in forward and backward bending practices. It’s commonly included in intermediate-level Hatha and Vinyasa classes and can be modified by keeping the bottom arm on a block or reducing the depth of the side bend for those with limited flexibility.
