The revolved head-to-knee pose is classified as an intermediate level yoga asana. It is an intense seated twist that stretches the entire body and provides a solid workout for the muscles. The revolved head-to-knee pose should only be attempted after the beginner poses have been properly mastered. Adequate practice with beginner poses will allow your body to become more flexible, which makes it less likely to get injured while performing intermediate poses such as the revolved head-to-knee pose. You can perform the Adho Mukha Svanasana, Baddha Konasana, Vrksasana or Uttanasana as preparatory poses before you attempt the revolved head-to-knee pose.
Step by Step Instructions
After the warm up your body will be ready to attempt the following sequence!
- Position yourself in the upavistha konasana (seated wide-legged straddle).
- Now bend the right knee and draw your right foot up to your left inner thigh. Your right sole should be placed against the left inner thigh.
- Lean your upper body towards your extended left leg, placing the back of your left arm along the mat next to the inside of the left leg.
- Now start to move your chest away from the left leg, turning your face and neck upwards as you open your chest towards the right.
- Lift your right arm, extend it over your head so that the right bicep is touching the right ear.
- Maintain this pose for 30 seconds to 1 minute or longer if you can.
- Practice deep breathing throughout this entire sequence.
- Exit the revolved head-to-knee pose and repeat the entire sequence with the other leg.
The revolved head-to-knee pose features a multitude of health benefits!
- Stretches and strengthens the spine.
- Strengthens the hamstrings.
- Stretches the shoulders and makes them stronger.
- Acts as a stimulant for abdominal organs including the liver and kidneys.
- Enhances the body’s digestive system.
- Calms the mind and reduces stress and anxiety.
Things To Remember
Individuals suffering from asthma or diarrhea should refrain from practicing the revolved head-to-knee pose. Individuals with back, shoulder, knee or hip injuries should only practice this pose under the supervision of a qualified yoga teacher.