This week we’re focusing on self-compassion and what better way to honor that than trying to get into the posture Revolved Head to Knee pose?
Parivrtta Janu Sirsasana, translated as Revolved Head-to-Knee Pose, is a seated twist and side bend that offers a deep stretch through the entire side body. This posture lengthens the spine, opens the rib cage, and stretches the hamstrings, hips, and shoulders. Often described as both grounding and expansive, the pose encourages spacious breathing while cultivating stability and awareness through the torso.
In this sequence, we focus on creating length through both sides of the waist, anchoring through the sitting bones, and rotating the chest upward toward the sky. Emphasis is placed on extending through the reaching arm while maintaining a steady foundation through the legs. These actions help develop the mobility and strength necessary to safely explore the full expression of Revolved Janu Sirsasana.
Practicing this pose allows us to be mindful of how far our body can/is willing to go. This posture teaches us compassion and the intent skill of listening in order to find ourselves in a comfortable place. This peak pose can also be attempted with a chair, strap, and other yoga props to make it more accessible.
As we think about self-compassion, try to honor where your body wants to go today and thank it for all it does for you in times of movement!
Puttering/Warm-Up:
- Sukhasana (incorporated side leans, reaching up and over to each side to lengthen the sides of the body)
- Seated Wide Leg Forward Fold (gentle stretching in this posture to get comfortable with lengthening the legs out)
- Downward Facing Dog
- Three Legged Dog
- Anjaneyasana
- Prasarita Padottanasana
- Low Lunge Twist
- Downward Facing Dog > Plank > Cobra
Sun Salutations:
- Surya Namaskar A (3-4 Rounds)
Standing:
- Warrior 2
- Extended Side Angle
- Peaceful Warrior
- Prasarita Padottanasana
- Skandasana
Balance & Twists:
- Chair
- Revolved Side Angle
- Seated Spinal Twist
- Downward Facing Dog
- Three Legged Dog
- Yogi Squat
Peak Pose:
- Revolved Janu Sirsasana (image shows the yogi leaning forward, instead you’ll reach your arms up and over your extended leg, twisting your torso to grab onto your foot or ankle)
Wind Down Poses:
- Supta Baddha Konasana
- Bridge Pose
- Supine Twist
- Savasana
