Revolved Head to Knee Pose (Parivrtta Janu Sirsasana) is a seated yoga pose where you sit with one leg extended and the other bent, then fold sideways over the extended leg with a slight twist. It deeply stretches the hamstrings, intercostals, and obliques on the side of the extended leg.
Muscle Group
Core, Hamstrings, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the hamstring of the extended leg
- Stretches the intercostals and obliques
- Opens the hip of the bent leg
- Improves lateral flexibility
- Calming forward-fold variation
- No equipment needed
How to perform
- Sit on the floor with both legs extended. Bend your left knee and draw the sole of your left foot to your right inner thigh.
- Open your bent left knee out to the side as far as comfortable.
- Inhale and lengthen your spine.
- Exhale and lean to the right side over your right (extended) leg. Keep your spine long.
- Reach your right hand toward your right foot. Sweep your left arm overhead toward your right foot.
- Twist your torso slightly upward, opening your chest toward the ceiling.
- Feel the deep stretch through your right side body, hamstring, and obliques.
- Hold for 5 to 8 breaths. Switch sides.
FRONT VIEW
BACK VIEW
Back
Primary
Lower Back
Primary
Hamstrings
Primary