PARIVRTTA JANU SIRSASANA
Revolved Head-of-the-Knee Pose
The goal To help root the extended leg and lengthen the sides. To do Place a blanket over the top of your extended leg. Position the top of a folding chair into the very top of that thigh, near your hip. The weight of the chair will help the top of your leg to settle toward the floor. Hold the legs of the chair with both hands, then externally rotate your bottom arm and bring it forward to hold the front leg of the chair. Reach your top arm overhead to hold the back leg of the chair. As you fold over your right leg, the chair will help lengthen and traction the sides of your trunk—away from your hips and toward your the foot or your extended leg. Once you lower the chair close to your straight leg, tilt the front portion of the chair down to touch the floor. Let go of the chair momentarily so that you can place a block on the seat of the chair to support your head. Take hold of the chair legs once again. Pull the top of the chair deeper into your right hip as you lengthen both sides of your trunk and roll your chest and head up toward the ceiling.
The benefit The traction created by the chair will help practitioners feel grounded and expansive in this pose, says Owerko.