REVOLVED HEAD KNEE POSE
(parivrtta janu sirsasana)
(from head knee right)
Place right forearm on floor inside right shin, hold inner edge of foot with right hand; outer edge with left hand (more doable: place right hand or elbow inside right knee; bring left arm across face or hold top of foot with hand).
Twist torso, lift left elbow vertical.
Look up (more difficult: place back of head on shin).
Press outer edge of left foot down, squeeze heel into hips.
Tone thigh, tighten kneecap, firm hamstrings. Make front thigh heaviest part of pose.
Press hands and foot together (or bottom hand/elbow and front knee together).
Press tailbone in.
Tone, turn abdomen up.
Move ribs back.
Twist and stretch spine evenly.
Extend elbows out.
Repeat on the second side.
Many twists require the opposite shoulder and knee to touch (left to right) such as half lord of the fishes (ardha matsyendrasana 1 prep) and m sage 3 (marichyasana 3). Such twists are considered “closed twists” because the abdomen compresses in order to perform the twist. In this pose, however, the same shoulder and knee touch (right to right), which is considered an “open twist” because the abdomen expands, obliques stretch.