Category

Twists

Level

intermediate

Hold

5–8 breaths per side

Type

Asana

Breath

Inhale to lengthen the side waist, exhale to ease deeper into the side bend and turn the chest open.

Revolved Head-to-Knee

Parivrtta Janu Sirsasana — "revolved head-to-knee posture"

A seated side stretch with a twist: one leg extends, the torso tilts sideways over it, and the chest revolves toward the ceiling. It opens the whole side body from hip to fingertips.

Step by step

1. 1Sit tall and extend your right leg out to the side, bending your left knee and drawing the left foot toward your inner thigh.
2. 2Inhale and lengthen your spine; exhale and lean sideways over the right leg, lowering your right forearm to the floor or your shin inside the leg.
3. 3Reach your left arm up and over your ear, palm turning down toward the right foot.
4. 4Revolve your chest toward the ceiling, rolling the top shoulder open rather than collapsing forward.
5. 5If it's available, hold the outer edge of the right foot with your left hand; otherwise let the arm hover.
6. 6Keep both sitting bones heavy and the side of your waist long as you breathe.
7. 7Inhale to come up, then repeat on the other side.