Revolved Head-to-Knee
Maya - Pose Assistant
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Benefits
Revolved Head-to-Knee Pose is an intermediate seated posture combining a deep side bend, twist, and hamstring stretch. It intensely opens the side waist/rib cage, stretches hamstrings/groins/shoulders, stimulates organs, and relieves fatigue.
Practice Guide
Sit in position for Head-to-Knee Forward Bend (Janu Sirsasana A) with left leg extended, right foot to inner left thigh.
Place right hand on floor behind you or on right thigh. Inhale, reach left arm up, lengthen spine.
Exhale, side bend torso towards extended left leg. Bring left forearm to floor inside left leg (or on block/shin).
Reach right arm up and overhead towards left foot. Aim to grasp outer edge of left foot with right hand (or use strap).
Rotate chest open towards ceiling, looking up under right armpit if neck allows.
Ground both sit bones. Breathe into right side body stretch.
Hold. Exit: Inhale, release foot/strap, lift torso upright. Repeat other side.
Modifications
Use a strap looped around the ball of the straight foot.
Rest bottom forearm on floor or a yoga block inside the straight leg.
Keep top hand on hip or reaching straight up instead of overhead towards foot.
Sit on a folded blanket to assist pelvic tilt.
Bend straight leg slightly if needed.
Safety Notes
⚠Diarrhea
⚠Serious acute back or spine injury (herniated disc - avoid or modify significantly)
⚠High blood pressure (avoid dropping head too low, keep gaze neutral)
⚠Significant shoulder injury
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.