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Forward BendsIntermediate

Revolved Head-to-Knee Pose

Parivrtta Janu Sirsasana

Revolved Head-to-Knee (Parivrtta Janu Sirsasana) adds a lateral twist and side bend to the classic forward fold, wringing out the torso as you reach for the extended foot.

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How to Perform

  1. 1

    From Janu Sirsasana setup, rotate torso toward the bent knee and slide right forearm inside the straight leg.

  2. 2

    Flip right palm to grasp the outer edge of the left foot while the left arm arcs overhead.

  3. 3

    On an exhale, revolve ribs upward and lengthen through both sides of the waist.

  4. 4

    Draw the left shoulder back and rest the back of the head toward the extended leg as gaze turns upward.

  5. 5

    Hold 5–8 breaths, then unwind slowly and repeat on the opposite side.

Benefits

  • Stretches side body, intercostals, and hamstrings simultaneously.
  • Stimulates digestive organs and kidneys through rotation and compression.
  • Improves spinal mobility and releases tension in shoulders and low back.

Alignment Cues

  • Extended leg stays active with toes vertical.
  • Elbows soften and drape to create space through shoulders.
  • Neck follows the twist without crunching.
  • Bent knee remains grounded toward floor.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Lumbar disc herniation aggravated by twisting
  • • Vertigo or balance disorders without support

Recommended Props

Strap around footBlock under bottom elbowBlanket under bent knee