How long should you hold revolved head-to-knee pose, and how many rounds?

Hold 20 to 30 seconds per side for two rounds, breathing into the stretched top ribs rather than rushing the depth. Once the straddle feels open, add a third round or extend each hold toward 40 seconds before reaching for the far foot.

How can you make revolved head-to-knee pose easier or harder?

Make it easier by resting the forearm on a block or the shin instead of reaching for the foot, and by bending the extended knee slightly if the hamstring pulls too hard. Make it harder by holding the far foot with both hands and lengthening the hold once the side waist opens easily.

What does revolved head-to-knee pose train, and when is it a poor choice?

It combines a side-body opener with a hamstring and adductor stretch, which makes it a good counter to long sitting and a warm-up for deeper twists. It is a poor choice right after eating or with a straddle that is not yet comfortable, since forcing the reach without that base range tends to round the low back instead of the ribs.

Intermediate

Revolved Head-to-Knee Pose

This pose blends a lateral flex with a hamstring and adductor fold, so you feel it up the top ribs and lat as much as down the extended leg. It is a great counter to hours of sitting and a smart way to open the side waist before deeper twists. Best for movers who already have a comfortable seated straddle.

Equipment: Body Weight
Body part: Hamstring, Lats
Type: Stretching, Yoga
Browse by muscle: Abdominal External Oblique, Latissimus Dorsi, Biceps Femoris

How to do it

1
Sit tall and open the legs wide, then bend one knee and draw that heel toward the groin.
2
Extend the other leg straight out, foot flexed, kneecap pointing up.
3
Inhale and reach the arm on the bent-knee side long overhead toward the extended foot.
4
Exhale and side bend over that leg, letting the top shoulder rotate open toward the ceiling.
5
Rest the lower forearm along the shin and hold the far foot if it is within reach.
6
Breathe into the stretched top ribs for several slow breaths, then switch sides.

Tips

Lead with the ribs opening upward rather than crunching the torso down toward the leg.
Keep the extended-leg foot flexed and the knee facing the sky to protect the hamstring insertion.
If the side waist cramps, back off the reach and shorten the lever by holding the shin instead of the foot.

Variations

Common mistakes

The bent-knee heel sits too far from the groin, shrinking the base and cutting into how far the torso can rotate open.
A collapsed top shoulder rolls forward and down instead of opening toward the ceiling, closing the chest instead of stretching it.
Bending the reaching elbow shortens the lever along the top ribs and waters down most of the side stretch.
The extended leg rolls inward at the hip, sickling the foot instead of keeping the kneecap pointed straight up.
Diving into the exhale fold before the inhale has fully lengthened the spine skips the setup that makes the twist safe.

Frequently asked

How long should you hold revolved head-to-knee pose, and how many rounds?: Hold 20 to 30 seconds per side for two rounds, breathing into the stretched top ribs rather than rushing the depth. Once the straddle feels open, add a third round or extend each hold toward 40 seconds before reaching for the far foot.
How can you make revolved head-to-knee pose easier or harder?: Make it easier by resting the forearm on a block or the shin instead of reaching for the foot, and by bending the extended knee slightly if the hamstring pulls too hard. Make it harder by holding the far foot with both hands and lengthening the hold once the side waist opens easily.
What does revolved head-to-knee pose train, and when is it a poor choice?: It combines a side-body opener with a hamstring and adductor stretch, which makes it a good counter to long sitting and a warm-up for deeper twists. It is a poor choice right after eating or with a straddle that is not yet comfortable, since forcing the reach without that base range tends to round the low back instead of the ribs.

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