Pose library›Seated poses
Intermediate · Seated

Revolved Head-to-Knee
Parivrtta Janu Sirsasana

A seated side bend and twist that lengthens the waist, hamstrings and ribs.

Instructional illustration of Revolved Head-to-Knee
LevelIntermediate
Pose typeSeated
Primary focusSide body, Hamstrings

How to practice Revolved Head-to-Knee

  1. Sit with one leg extended to the side and the other knee bent.
  2. Turn the torso slightly away from the straight leg.
  3. Lower the near forearm inside the extended leg or onto a block.
  4. Sweep the top arm overhead and rotate the chest open.

Practice tips

  • Keep the extended knee softly bent.
  • Use a strap around the foot for the top hand.
Practice note: Avoid collapsing the lower ribs or pulling on the hamstring.
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Understanding Revolved Head-to-Knee

Revolved Head-to-Knee is categorized as a intermediate seated pose with an emphasis on Side body and hamstrings. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Sit on a folded blanket if the pelvis rolls backward.
  • Support any lifted knees rather than pressing them toward the floor.
  • Let spinal length guide the pose instead of reaching for a visual endpoint.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Easy Pose SukhasanaStaff Pose DandasanaHero Pose Virasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.