Revolved Head-to-Knee Pose

Most people reach for the foot and collapse the ribs. The pose asks for the opposite. The top side lengthens up and over, and the chest rotates toward the ceiling. When that works the foot is irrelevant, because the stretch is already complete.

To combine a side bend and a gentle rotation, lengthening the side body, the spine and the hamstring.

1. 1Sit with the right leg extended and the left foot against the inner right thigh.
2. 2Inhale to lengthen the spine, then lean the torso over the right leg, lowering the right forearm to the inside of the leg.
3. 3Reach the left arm up and over the ear toward the right foot.
4. 4Rotate the chest toward the ceiling, keeping both sit bones grounded.
5. 5Hold the foot, shin or a strap with the top hand.
6. 6Stay for 5 to 8 breaths, then inhale to lengthen up and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Both sit bones stay grounded. Fold a blanket under the hips if one lifts.
• •Extended leg stays active with the kneecap pointing up.
• •Chest rotates toward the ceiling, not towards the floor.
• •Top arm stays by the ear and does not pull the neck.

Breathe into the top ribs, which are the ones being lengthened. A held breath tightens the side body.

Look at the lower sit bone and the chest. If the sit bone lifts or the chest collapses forward, the student is chasing the foot at the cost of the pose. Neck tension is also telling, especially if the head is cranked back.

Reflect after practising:

• •Hold a strap around the foot if you cannot reach it comfortably.
• •Keep the bottom elbow on a block if the forearm does not reach the floor.
• •Think about opening the ribs rather than touching the foot.

Rather than mistakes, you may notice:

• •Warm up with Head-to-Knee Pose and side bends.
• •Practise the side bend without the rotation first.
• •Use a bolster under the extended leg's knee if the hamstring is tight.

• •Strap around the foot.
• •Block under the bottom forearm.
• •Blanket under the sit bones.

• ✓Inhale to lengthen up slowly.
• ✓Extend both legs and take a breath in Staff Pose.
• ✓Repeat on the other side.