Yoga Diary

Yoga Diary

Revolved Head To Knee Pose – How to Do It Right

This simple yoga pose will help you relax and release tension in your body. It also improves your balance and strengthens your core muscles.

Revolved Head To Knee Pose - How to Do It Right

Stand with feet shoulder width apart.

This simple yoga pose will help you relax and release tension in your body. It also improves your balance and strengthens your core muscles.

Place hands on hips.

This pose will help stretch your hamstrings and lower back muscles while relieving stress. You can also use this pose to warm up your body before doing other exercises.

Inhale and lift chest up.

Start by standing with your feet shoulder width apart. Bend your knees slightly and place your hands on your hips. Take a deep breath in through your nose and exhale out through your mouth as you rotate your head to face forward. Keep your spine straight and your neck relaxed.

Exhale and bend knees towards floor.

Inhale and lift your chest up toward the ceiling. As you inhale, raise your arms above your head. Hold the pose for 5 breaths. Repeat 3 times.

Bend elbows and place palms on floor.

Next, bend knees and bring them close together. Place hands on knees with fingers facing forward. Keep your back straight as you exhale and slowly roll down until your torso is parallel to the ground.


Revolved Head to Knee Pose

Revolved Head-to-Knee Pose, or Parivrtta Janu Sirsasana, offers a profound, clear stretch to the side body matched with cherishing and heart-opening development.

Yoga pose Revolved Head to Knee Pose

From the beginning, Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) can appear to be a genuinely inactive pose. Yet, this seated overlap with a side curve and twist can be shockingly lively. The unobtrusive developments of breathing in as you lift tall, breathing out as you curve aside, breathing in as you lift through your spine, and breathing out again to crease a piece further outcomes in an occasionally serious stretch all through your hamstrings, hips, back, side body, and shoulders.

The pose relaxes the muscles in your back and around your ribs, giving you greater adaptability in your spine (that is something worth being thankful for!) and permitting you to inhale all the more profoundly. You’ll observe that this pose is both quieting and empowering. It can alleviate headaches, ease neck torment, and the side curve invigorates your organs in a manner that further develops processing.

Revolved Head-to-Knee nuts and bolts

Sanskrit: Parivrtta Janu Sirsasana (puh-ree-VREET-tuh JAH-nu SHAS-ah-nah)

Pose type: Seated; twist

Targets: Full body

Why we love it: “This pose has forever been simple and agreeable for me. Truth be told, one day when I was genuinely depleted, I really nodded off collapsed over my leg,” says Yoga Diary contributor Cyndi Lee. “Then quite a while back I had both of my hips supplanted and it was at this point not accessible to sit on the floor. I missed that grounded sensation of expanding my legs along the floor and collapsing over according to plan. I chose to take a stab at sitting up on a reinforce in an exceptionally limited position that must be known as a baby ride. I stacked a block on one or the other side of one thigh and set my bottom lower arm there, lifted the other arm up and bowed sideways. Also, I remained there, completely entranced by the vibe of limited scope of movement in my thighs. I contemplated every one individuals in my classes throughout the long term who have felt this inclination. I have alway attempted to tenderly help them with blocks, covers, and lashes as they figured out how to move into this situation without hostility or disappointment. Be that as it may, I never knew how they really felt. Presently these understudies turned into my motivation as I involved those equivalent backings in my own training. It’s three years after the fact and presently I can do this pose without props. In any case, I don’t figure I will nod off there.”

Pose benefits

Revolved Head-to-Knee extends the spine, shoulders, and hamstrings, animates your stomach organs, like the liver and kidneys, and works on generally speaking assimilation.

Revolved Head to Knee Pose: Step-by step instructions

Revolved Head to Knee Pose: Step-by step instructions
  1. Start in Upavistha Konasana (Wide-Point Seated Forward Curve). Ground through your sitting bones and open your legs to around 120-degrees. Your quadriceps ought to confront the roof.
  2. Twist your right knee, and carry the heel to your crotch.
  3. As you breathe in, extend your spine.
  4. As you breathe out, twist your torso to one side.
  5. Keeping up with the turn of your spine, slant your torso along the side to one side.
  6. Push your left shoulder toward within your left knee while rotating your torso toward the roof.
  7. Broaden your left hand, palm up, toward your left foot, and fasten your inward foot or arrive at your hand toward your foot.
  8. Raise your right arm and bring it over your head. On the off chance that you can arrive at it serenely, snatch the your left foot.
  9. Press your left thigh into the floor.
  10. Press your right knee toward the floor to adjust the heaviness of your torso.
  11. As you breathe in, stretch your spine.
  12. As you breathe out, twist your torso further to one side and rotate your chest to the roof.
  13. Hold for 10 breaths to 1 moment. Turn around the steps to emerge from the pose.
  14. Rehash on the opposite side.

Amateur's tip

It’s smarter to keep the bottom shoulder in touch with the internal knee, as opposed to losing the contact to fix the knee totally.

Showing Parivrtta Janu Sirsasana

These tips will assist with safeguarding your understudies from injury and assist them with having the best insight of the pose:

  1. This pose makes the hamstrings helpless, particularly close to the sitting bones where the muscles join. To be protected, remind your understudies to get their quadriceps, which makes an impression on the hamstrings to stop contracting. Assuming you pull the body down and the hamstrings have not delivered to the point of liberating the spine, if can harm the lower vertebrae.
  2. This side curve can be too a very remarkable stretch for certain understudies. In the event that an understudy’s body isn’t all set over that far, suggest that they attempt the beneath variety.

Pose Breakdown: Revolved Head To Knee

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