Upward Revolved Knee to Head Yoga Pose

Urdhva Parivrtta Janu Sirsasana

Upward Revolved Knee to Head Yoga Pose
overview

Upward Revolved Knee to Head Yoga Pose is a seated pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an advanced level.

muladhara – the root chakra
ajna – the third eye chakra
related poses

advanced | seated | hamstrings, calves

[yoga-sharrre]

[yoga-tags]

How To Do Upward Revolved Knee to Head Yoga Pose
  1. Begin in the Half Lotus pose, left foot placed on top of the outer right calf. Draw the right foot in toward the groin.
  2. Wrap your right hand around the left foot, inhaling as you lift the foot and begin extending your leg out to the left. Place your left hand on the floor so that the upper arm is against the hamstring of your extended leg, pushing your arm into the leg as you continue to extend it.
  3. As you do this, rotate your torso toward the right, opening up the chest. As you lift the leg, bring your right arm over and behind the head. Leaning your rotated torso slightly to the left, fully extend the leg out to the side. Turn your head to face out to the right, with the side of the face pressed against the inside of your upper arm.
  4. Hold this pose for a several breaths, 20-30 seconds if possible. To come out, release the left foot and straighten the torso, coming back to the Half Lotus position. Repeat with the other leg.
Notes
  • Breathe deeply through each step.
  • This is one of the most difficult variations of the Head-to-Knee Forward Bend (Janu Sirsasana). This pose requires flexibility in the legs and shoulders.
  • If you’re having trouble holding the foot with your opposite hand as you extend, do not bend over to force your head under the arm in order to bring the arm behind the head. This can lead to neck strain or injury.
  • Do not attempt if you have a knee or back injury.
Tips

If you cannot keep hold of the foot, loop a strap around it while you stretch. Don’t pull too forcefully, which may lead to a pulled muscle or injury.
If this pose is slightly too difficult, try placing the grounded hand on the outside of the leg as opposed to the inside. This will change the angle of the leg slightly and reduce the stretch in the leg as well, but the torso will still receive a deep side stretch.

Stretches & Strengthens

All Muscles: Calves, hamstrings, quads, lats, shoulders

Target Muscles: Calves, hamstrings, lats

Health Benefits of Upward Revolved Knee to Head Yoga Pose
  • May relieve stress, anxiety and mild depression.
  • Beneficial for insomnia and headaches.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Urdhva Parivrtta Janu Sirsasana

(OORD-vah par-ee-vrt-tah JAH-new shear-shAHS-anna)

urdhva: upward, erect, elevated
parivrtta: turned around, revolved
janu: knee
sirsa: head, skull, top
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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