Revolved Head-to-Knee
Parivrtta Janu SirsasanaA side-bending seated pose over one straight leg, opening the waist and the top-side ribs. Combines a hamstring stretch with a deep lateral opening.
- 01Sit with one leg extended to the side and the other foot to the inner thigh.
- 02Lean toward the straight leg and rest the lower forearm inside it.
- 03Reach the top arm overhead toward the extended foot.
- 04Rotate the chest open toward the ceiling as you side-bend.
- 05Lengthen the top-side ribs and gaze up under the top arm.
- 01Side-bend, then rotate the chest up.
- 02Reach the top arm long, not down.
- 03Keep the extended leg strong.
- 01Collapsing the chest toward the floor — the pose is a side-bend with rotation, not a forward fold.
- 02Bending the straight leg to reach further — keep it active and honest.
- 03Crunching the top ribs instead of lengthening them.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.