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Day 20 Parivrtta Janu Sirsasana  

Revolved Head-of-Knee Pose





Parivrtta Janu Sirsasana (PAHR-ee-VREE-tah JAH-noo sheer-SHAH-suh-nuh)

is a deep, seated twist that stretches the whole body, and strengthens your legs and core. It's a powerful variation of the forward fold, Head-of-Knee Pose (Janu Sirsasana), that deepens the stretch to the hamstrings and spine, while providing all of the benefits of a spinal twist.

Practicing Parivrtta Janu Sirsasana will stretch your entire body when practiced in correct alignment. Keep the following information in mind when practicing this pose:

Keep the front of your torso long throughout the pose. Dropping your head down and rounding your spine can over-stress and injure your back, hamstrings, or groins. Use a strap around your extended-leg’s foot if needed. Work on keeping your torso and spine long as you twist and fold.

Un-twist before coming back to a seated position. Never return to a seated position while you are still twisting.

Keep your bottom shoulder pressing against the inside of your knee. Bend your knee slightly, if needed, to ensure that your shoulder stays in place.




Parivrtta Janu Sirsasana stretches the hamstrings, spine, shoulders, lower back, and the sides of the abdomen. It provides a spinal twist that massages and stimulates your digestive organs, which helps to improve digestion. This pose also calms the mind, relieving anxiety, fatigue, and mild depression. It is also known to be therapeutic for headaches and insomnia.

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