Pose of the Month: Revolved Head To Knee Pose (April)
Revolved Head to Knee Pose, called Parivrtta Janu Sirsasana in Sanskrit, is a twisting side bend that aims to not only twist the abdominal muscles but to create openness across the side body.
Lengthens and releases adductor muscles of the groin, hamstrings, and spinal extensors
Stretches the entire side body, including spinal side flexors and obliques
Promotes and directs blood flow to the abdominal & spinal region
Stretches the groin and lungs
Can ease low back pain and sciatica.
Improves concentration, increasing energy and confidence.
Relieves anxiety, stress, and mild depression
Step by Step Guide:
Begin in a seated position with the legs extended to the sides.
Bring the sole of your right foot to the left inner thigh, pressing the right heel into the groin. With an exhale, slowly lean to the left, letting your left shoulder rest at the inside edge of the left knee
Extend your left arm forward grabbing the inside edge of the left foot. Inhale as you raise your right arm towards the ceiling. With an exhale extend the right arm overhead reaching for the outside edge of the left foot.
Twist as much as possible, chest is open and facing forward, look towards the ceiling
Hold this pose for 5-10 deep breaths.
To exit, inhale and elongate the spine while returning to an upright seated position. Exhale and release the legs back to the midline, feeling free to shake them out
Repeat on the other side
Place your foot lower down the leg instead of up near the inner thigh
Use a strap around the extended foot- Place the yoga strap around the sole of the extended foot and hold onto it with both hands
Place a block under the bottom arm to bring the floor closer to you
You can use a prop such as a blanket under your hips to help keep your spine straight