Revolved Head to Knee Pose, Parivrtta Janu Sirsasana: Yoga Twist & Stretch – Hatha Yoga Classes in Milton Keynes
Parivrtta Janu Sirsasana – most of our day to day movements involve forward bending. The Revolved Head to Knee Pose lateral stretch works into the tiny muscles between the side ribs while giving the torso a welcome twist. – Yoga Lily, Hatha Yoga Classes in Milton Keynes
1. Sit on the floor in seated staff posture. Bend the right knee out to the side. Keep a small gap between sole of the foot and the left thigh. Square both hips to the front.
2. Extend through the left heel. On and inhalation, raise the arms over the head. Rotate the lower abdomen to turn your torso toward the left and line up your breastbone with the left thighbone. Keeping the spine long, exhale as you fold the upper body forward and grasp the left foot with both hands.
3. If you reach your foot, increase the challenge by taking the right knee back and as far out to the side as possible. In this position the top of your right foot will come to the floor. Your right hip will be farther back than the left.
4. Raise the right arm out to the side and spiral from the shoulder to bring your palm to face backward. Turning from the lower abdomen, rotate your trunk to the right and wrap your arms behind your back to grasp your inner left thigh.
5. Reach your left arm in the air, extend from left hip to left armpit and reach forward to grasp the inner left foot. Lengthen your side ribs along the left thigh. Move your right shoulder up and back to help fully open the chest toward the right. Pause in this position and take a few breaths.
6. Once you are comfortable and you have sufficient flexibility, the left shoulder will press against the inner left knee. In the beginning, be satisfied to bring the elbow to the floor while holding the foot. Curve the left side ribs inward as you curve out the right side out and make the spine more of a ‘C’ shape.
7. To continue to the second stage, turn the fingers and thumb of the left hand to face upward, oh grasping the foot. Release the right hand from the thigh and take it over head to hold the left toes. Move the right shoulder back so it is directly over the left shoulder. Bend the left elbow to bring your left shoulder closer to the floor. Press out through the right side of the trunk (so you curve it and the spine away from the floor) to stretch the little muscles in between the right side ribs. Look up under the upper arm. Hold 5 to 10 breaths, then repeat on the other side.
- The right hand to the sacrum or the floor behind
- Take the left hand to grasp the thigh or shin
- Use a belt to hold the extended foot
Revolved Head to Knee Pose, Parivrtta Janu Sirsasana Counter Poses
In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.