Mobility · Yoga
Revolved Head-to-Knee Pose
Revolved Head-to-Knee Pose is a seated side bend with a gentle chest rotation. It stretches your side body, inner thigh, and the back of your extended leg.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Sit with your right leg extended diagonally outward, your left knee bent, and your left heel near your groin.
- Place your right hand on the floor inside your right leg.
- Bend sideways toward your right leg.
- Turn your chest toward the ceiling.
- Reach your left arm overhead toward your right foot.
- Hold the side bend with your chest open.
- Lower your left arm.
- Return your torso upright.
Form cues
- Keep your left sitting bone grounded.
- Breathe into your upper ribs.
- Keep your neck in line with your spine.
Common mistakes
- Pulling on the footLet your upper hand reach freely rather than using a foot grip to drag yourself deeper.
- Locking the extended kneeKeep a slight knee bend if straightening your leg creates a sharp pull behind it.
- Forcing the bent knee downSupport the bent knee with a folded blanket if it does not rest comfortably.
Safety
Forcing the combined side bend and rotation can strain your lower back or hamstrings. Pressure through an uncomfortable folded leg can irritate the knee.
- Sit on a folded blanket if your pelvis rolls backward.
- Start with a shallow bend before exploring more range.
- Exit the pose if you feel sharp pain, tingling, or numbness.
If you have ongoing back, hip, or knee pain, use a smaller range or ask a physiotherapist for an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Repeat for the same duration on each side.