Revolved Head-to-Knee Poseपरिवृत्त जानु शीर्षासन
Parivṛtta Jānu Śīrṣāsana — an intermediate twist that works the obliques, hip adductors, intercostals.
30–60ఆగి ఉండే సెకన్లు · ఒక్కో వైపు
One line on the timetable. Revolved Head-to-Knee Pose is held 30–60 seconds each side, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Revolved Head-to-Knee Pose
Read all of it before starting, and read the cautions further down before starting at all.
Sit with the right leg stretched out to the side and the left knee bent, left sole against the inner right thigh.
Sit up on a folded blanket so the pelvis can stay upright rather than rolling back.
Side bend towards the right leg, resting the right forearm on the floor or on a block inside the leg.
Turn the chest up towards the ceiling and sweep the left arm over the ear towards the right foot.
Keep both sitting bones down, hold, then come up on an inhale and change sides.
Hold: ఒక్కో వైపు 30–60 సెకన్లు. శ్వాసను ఆపకుండా కొనసాగించండి — మీరు శ్వాసను బిగబట్టుతుంటే, ఈ రోజుకు ఈ ఆసనం మీకు మరీ ఎక్కువ.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Revolved Head-to-Knee Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Lengthens the entire top side from the hip to the fingertips while the trunk rotates upward.
- Stretches the inner thigh and hamstring of the extended leg.
- Opens the ribcage on the top side, which widens the breath into the upper ribs.
Revolved Head-to-Knee Pose is one of 25 twists in this library and one of 60 poses rated intermediate. Poses that rotate the spine around its long axis with the pelvis anchored.
Who should skip Revolved Head-to-Knee Pose, or change it
- Pregnancy — keep the rotation open and shallow, or leave the pose out.
- Disc injury, since side bending plus rotation is a demanding combination for the lumbar spine.
- Sacroiliac irritation from the wide, uneven leg position.
- ఇటీవల పొట్టకు జరిగిన సర్జరీ.
- Shoulder injury on the overhead arm — keep that hand on the hip.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Revolved Head-to-Knee Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeCollapsing forward over the leg so the pose becomes a forward bend.
FixRoll the top shoulder back and keep the chest turning towards the ceiling.
MistakeThe bottom hip lifting off the floor to reach further.
FixProp the seat higher and shorten the reach until both sitting bones stay down.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Revolved Head-to-Knee Pose sits at code 02150, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Revolved Head-to-Knee Pose?
Sit with the right leg stretched out to the side and the left knee bent, left sole against the inner right thigh. Sit up on a folded blanket so the pelvis can stay upright rather than rolling back. Side bend towards the right leg, resting the right forearm on the floor or on a block inside the leg. Turn the chest up towards the ceiling and sweep the left arm over the ear towards the right foot. Keep both sitting bones down, hold, then come up on an inhale and change sides. Hold for 30–60 seconds each side.
What does Revolved Head-to-Knee Pose work?
Primarily the obliques, hip adductors, intercostals, with the hamstrings, shoulders, latissimus dorsi assisting or lengthening. In mechanical terms: lengthens the entire top side from the hip to the fingertips while the trunk rotates upward.
Who should not do Revolved Head-to-Knee Pose?
Pregnancy — keep the rotation open and shallow, or leave the pose out. Disc injury, since side bending plus rotation is a demanding combination for the lumbar spine. Sacroiliac irritation from the wide, uneven leg position. Recent abdominal surgery. Shoulder injury on the overhead arm — keep that hand on the hip. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Revolved Head-to-Knee Pose suitable for beginners?
Not as a first pose. Revolved Head-to-Knee Pose is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the twists poses marked beginner first.
How many calories does Revolved Head-to-Knee Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Revolved Head-to-Knee Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
The rest of the twists on the wall
More twists — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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