Video loading...
Revolved Head-to-Knee Pose (Parivritta Janu Sirsasana)
Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
- Begin in Upavishtha Konasana; make sure to be directly on top of the sitting bones with the legs at about a 120-degree angle and the quadriceps squarely facing the ceiling
- Bend the right knee and place the heel at the right groin, so that the thighs are symmetrical
- Inhale, lengthen the spine; exhale, twist the torso to the right
- Maintaining the rotation of the spine, tilt the torso laterally to the left
- Place the left shoulder to the inside of the left knee while continuing to revolve the torso up towards the ceiling
- Extend the left hand, palm up, towards the left foot and clasp the inner foot
- Reach the right hand to the right and then sweep it past the right ear, palm down
- Use the right hand to clasp the left outer foot
- Maintain the left leg as if in Upavishtha, pressing into the left big toe mound and descending the femur
- Resist the right knee towards the floor to balance the weight of the torso to the left
- Inhale, lengthen the spine; exhale, twist any amount more to the right, spinning the chest to the ceiling
- Continue this pattern of breath; inhales to create space along the torso, exhales to offer the heart up
- Hold for anywhere from 10 breaths to 1 minute, then root down with the legs on an exhale and inhale bring the torso up and back to center; repeat on the other side