Revolved Head-to-Knee

How to

1. Begin seated in Dandasana (Staff Pose) with legs extended in front of you.
2. Bend your right knee and bring the sole of your right foot to the inner left thigh, allowing the right knee to drop towards the floor.
3. Inhale deeply, lengthening the spine, and rotate your torso towards the bent right knee.
4. Exhale and extend your left arm along the inside of the left leg, reaching towards the left foot.
5. Inhale, raise your right arm overhead, and gently reach towards the left foot, creating a lateral stretch on the right side of the body.
6. Keep the chest open and both shoulders aligned, avoiding collapsing forward.
7. Maintain a steady breath, focusing on elongating the spine with each inhale and deepening the twist with each exhale.
8. To exit, inhale and lift your torso back to an upright position, then extend the right leg to return to Dandasana before repeating on the other side.

Benefits

• Enhances flexibility in the hamstrings and hips.
• Stimulates the abdominal organs, aiding in digestion.
• Relieves stress and calms the mind through focused breath and stretching.
• Improves spinal flexibility and mobility.
• Promotes better posture and alignment through lateral stretching.

What next

• Watch practice videos
• Practice — Move
• Find a teacher