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    Person practising Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana), extending one leg to the side and reaching the upper arm overhead towards the extended foot in a deep side bend.
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    Revolved Head to Knee Pose (Parivrtta Janu Sirsasana)

    A deep, elegant posture that blends a forward fold, a spinal twist, and a side stretch.

    Teacher featured in image: Stacie Graham

    Category: Seated / Side Bend / Twist

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Parivrtta Janu Sirsasana (par-ee-VRIT-tah JAH-noo sheer-SHAHS-uh-nuh)

    Main Focus: Side Body, Hamstrings, Hips, Spine

    Props: Yoga Belt, Yoga Brick, Bolster

    Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana) is a seated side bend that combines stretching and gentle rotation to create length through the side body, spine and hamstrings. Practised with one leg extended to the side and the opposite knee bent, the torso reaches over the extended leg while the chest rotates open. The pose encourages flexibility through the hips and inner thighs while creating space across the ribs and shoulders. A yoga belt can help bridge the distance to the extended foot, while a yoga brick or bolster can provide additional support and make the side bend more accessible.

    How to Practise
    1. Sit on the floor with legs extended
    2. Bend the right knee and bring the sole of the foot to the inside of the left thigh
    3. Inhale to lengthen through the spine
    4. Exhale to twist the torso to the left, reaching the right arm overhead and towards the left foot
    5. Place the left hand on the floor or lightly hold the left leg/foot for support
    6. Keep both sitting bones grounded as you revolve the chest open
    7. Gaze upward under the top arm, or forward if that feels better for the neck
    8. Hold for 5–8 breaths, then gently release and switch sides
    Benefits
    • Stretches hamstrings, hips, spine, and side body
    • Opens shoulders and chest
    • Improves spinal mobility through twisting
    • Stimulates abdominal organs and supports digestion
    Modifications
    • Use a strap around the extended foot if reaching it is difficult
    • Place a folded blanket or block under the bent knee for support
    • Rest the lower elbow on a block or the floor for stability
    • Avoid if dealing with hamstring or lower back injuries

    Props to Support Revolved Head to Knee Pose (Parivrtta Janu Sirsasana)

    Props can make Revolved Head-to-Knee Pose more accessible by reducing the depth of the side bend and supporting comfortable alignment. A yoga belt, brick or bolster can help bridge the distance to the extended leg and provide support.

    Yogamatters Organic Cotton Classic Yoga Belt - 0.9m
    Organic Cotton Classic Yoga Belt - 0.9m
    £6.00
    sustainable eco friendly natural cork yoga block brick prop
    Cork Brick
    £15.00
    Yogamatters Hemp Small Rectangular Buckwheat Bolster - Natural
    Hemp Small Rectangular Buckwheat Bolster - Natural
    £35.00