Revolved head to knee (hold)

Parivrtta Janu Sirsasana

Yogaintermediatetimedno equipment

Seated revolved side bend: the right heel drawn into the groin with the knee on the floor, the left leg straight out to the side, the torso side-bending over the left leg with the left shoulder inside the left knee, both hands holding the left foot and the chest turned toward the ceiling, gaze up under the top arm.

How to do it

1. Sit with the legs wide (about 90-120 degrees), straight, toes pointing up; bend the right knee and draw the right heel in toward the groin, outer right knee on the floor out to the side; the left leg stays straight, toes up.
2. Turn the torso slightly to the right, then side-bend toward the left leg, bringing the left shoulder and forearm along the inside of the left knee.
3. Turn the left palm outward and hold the inner edge of the left foot, thumb pointing up.
4. Sweep the right arm overhead beside the right ear and take hold of the outer edge of the left foot.
5. Rotate the chest up toward the ceiling, keeping the right sitting bone down; gaze up under the right arm. Hold, then switch sides.

Muscles worked

adduttori, lombari, addominali, obliqui, dorsali, femorali