Revolved Head-to-Knee Pose
The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana is an intense pose for intermediate yoga practitioners. It is a stretch designed to improve flexibility and limberness. The name for the pose directly translates from parivrtta which is revolved; janu which is knee and shirsa which is the head.

Steps:
1. Begin by sitting on floor with your legs wide open in front of you.
2. Bend the left leg and tuck the foot in your groin.
3. Now bend the right knee slightly and shift it towards the right hip.
4. As you exhale, bend sideways towards the right and let the back part of the right shoulder press towards the inner part of the knee.
5. Let the right forearm glide along the inside of the right knee and bend forward towards the foot.
6. Hold the right foot with both hands, the right hand along the inside of the right knee and the left hand reaching out for the toes of the right foot.
7. While holding the right leg, remember to place the left folded leg anchored to the floor.
8. Now while holding the right leg, slowly extend and straighten the knee.
9. As you straighten your right knee, shift your torso to face the ceiling.
10. As you do this, lift the left hand and let it move above your head pressing it against the left ear.
11. Separate your elbows further stretching your torso as you do it.
12. Hold this pose for a few seconds. Now before releasing the stretch, release your arms.
13. Then come upright and inhale as at the same time.
14. Now repeat the same with the other leg and other side.

Precautions:
> You should not come upright in the twisted pose as it could cause injuries. If you suffer from a delicate digestive system or are suffering from diarrhea, you should not do this pose. Also make sure that you have someone to guide you through the entire routine.

Beginner’s Tip:
> A beginners’ tip for the revolved head-to-toe pose is when you just beginning to do this pose, you might not be able to keep the shoulder in contact with the inner side of the knee while stretching it. Keep the contact throughout even if it means not straightening the knee completely.

Benefit to Body Part:
> The Revolved Head-to-Toe pose is a great pose that stretches the shoulders, spine and hamstrings.
> This pose stimulates the kidneys, the liver and other important abdominal organs.
> It even helps the shoulders and armpits.

Therapeutic Applications:
> Provides relief from mild backache
> Relaxes the body thus relieving fatigue
> Works towards reducing anxiety
> Helps in the treatment of Insomnia
> Cures Headache and related symptoms

Variations:
> As this is an intense pose there aren’t many variations. The only variation is that once you lock your hands and start to stretch your torso, remember to keep the knee in contact with the inside of your shoulder. Even if this means keeping your leg bent.

> Another variation includes the other hand holding the toes of the bent leg. Your shoulders and hips should be rotated accordingly to allow for this stretch. If your left leg is bent, then the right hand grasps the toes of the left leg.

Preparatory Poses:
> Side Angle Pose (Utthita Parsvakonasana)
> Wide-Angle Seated Forward Bend (Upavistha Konasana)
> Bound Angle Pose (Baddha Konasana)
> Downward-Facing Dog (Adho Mukha Svanasana)
> Reclining Big Toe Pose (Supta Padangusthasana)
> Tree Pose (Vrksasana)
> Head-of-the-Knee Pose (Janu Sirsasana)
> Standing Forward Bend (Uttanasana)

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