SeatedForward BendTwist
Revolved Head-to-Knee Pose
Parivrtta Janu Sirsasana
A seated lateral stretch and twist combining a forward bend toward the extended leg with a rotation of the torso. The pose deeply opens the side body, hamstrings, and spine.
- ·Stretches hamstrings
- ·Opens the chest
- ·Increases spinal mobility
Instructions
- 1Sit with your legs wide apart, extending your right leg straight and bending your left knee to bring the foot toward the inner left thigh.
- 2Inhale and lengthen your spine, reaching your right arm down toward your right leg.
- 3Exhale and rotate your torso open toward the ceiling, sweeping your left arm up and over your head.
- 4Reach your left hand toward your right foot, keeping the left side of your ribcage lifting.
- 5Press your right shoulder gently downward and turn your gaze up toward the ceiling if comfortable.
- 6Hold for 5–8 breaths, deepening the side stretch with each exhale, then switch sides.
Contraindications & precautions
- ⚠Hamstring or groin injury — avoid pulling forcefully on the extended leg and keep a slight bend in the knee if needed.
- ⚠Herniated lumbar disc — the lateral spinal flexion combined with rotation places significant pressure on the lumbar discs; proceed only with medical clearance.
- ⚠Shoulder or rotator cuff injury — do not reach overhead with the affected arm; rest the hand on the hip instead.
