Revolved Head to Knee Pose
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- Body weight
- Körperregion
- Stretching
- Typ
- Stretching
Revolved Head to Knee Pose (Parivrtta Janu Sirsasana) is a seated yoga stretch that combines a lateral side bend with a gentle spinal rotation, targeting the hamstrings of the extended leg, the inner thigh (adductors), and the muscles along the side of the trunk including the obliques and intercostals. One leg is extended straight while the other is bent with the sole facing inward, and the torso reaches up and over the extended leg. It is commonly used to increase lateral flexibility, open the hips, and decompress the spine.
Revolved Head to Knee Pose: So führst du sie aus
- 1Sit on the floor with both legs extended in front of you. Bend your right knee and draw the sole of your right foot against the inside of your left thigh, letting your right knee fall out to the side.
- 2Flex your left foot so the toes point toward the ceiling, keeping the left leg straight and the back of your knee in contact with the floor.
- 3Inhale and grow tall through your spine, sitting evenly on both sit bones.
- 4Exhale and rotate your torso slightly toward the left leg, then begin to hinge and side-bend to the left, reaching your left hand toward your left foot.
- 5Extend your right arm up and over your head, reaching toward the left foot so both hands can hold the foot, ankle, or shin — whichever is reachable without rounding your lower back.
- 6Turn your chest gently upward toward the ceiling to deepen the spinal rotation, keeping your shoulders relaxed away from your ears.
- 7Hold the position for 5–10 slow breaths, using each exhale to ease a little deeper into the stretch.
- 8Inhale to rise back to an upright seat, then repeat on the opposite side.
Technik-Tipps
- Keep the extended leg active by pressing out through the heel and keeping the toes flexed — a passive leg lets the knee roll inward and reduces the hamstring stretch.
- Lead the side bend from your hip rather than your shoulder; think of your hips as the anchor and your ribcage as moving away from them.
- Use a yoga strap or towel looped around your foot if you cannot reach it without rounding your spine — preserving a long spine is more important than reaching the foot.
- Breathe into the side of your ribcage that is being stretched; expanding your breath there helps release tension in the intercostals over time.
Häufige Fehler
- Rounding the lower back to reach the foot, which compresses the lumbar spine and shifts the stretch away from the hamstrings and lateral trunk.
- Letting the extended knee bend or rotate outward, which reduces tension on the hamstring and can stress the knee joint.
- Collapsing the chest toward the floor instead of rotating it upward, which limits the spinal rotation that makes this pose distinct from a simple forward fold.
- Holding the breath, which increases tension throughout the trunk and prevents the muscles from releasing into the stretch.
- Pulling aggressively on the foot to force a deeper reach, which can strain the hamstring attachment at the sit bone.
Häufig gestellte Fragen
What muscles does Revolved Head to Knee Pose stretch?
The primary muscles stretched are the hamstrings of the extended leg, the inner thigh (adductors), and the lateral trunk muscles — mainly the obliques and intercostals on the side you are bending toward. The hip flexors of the bent leg also receive a mild opening.
What is the difference between Head to Knee Pose and Revolved Head to Knee Pose?
In the standard Head to Knee Pose (Janu Sirsasana) you fold straight forward over the extended leg. The revolved version adds a lateral side bend and an upward chest rotation, which opens the side body and intercostals more deeply than the forward fold alone.
Can beginners do this pose?
Yes. Beginners should loop a strap around the extended foot so they can keep a long spine, and they can sit on a folded blanket to tilt the pelvis forward if tight hamstrings make it hard to sit upright.
How long should I hold Revolved Head to Knee Pose?
Five to ten slow breaths per side is a useful starting point. Holding longer — up to two minutes per side — is appropriate in a yin or restorative context and allows the connective tissue along the side body to release more fully.
Is this pose safe if I have tight hamstrings?
It is generally safe, but tight hamstrings often cause people to round their lower back to compensate. Use a strap around the foot, bend the extended knee slightly, or sit on a prop until your hamstrings have enough length to allow a neutral spine.
