中文：反轉頭踫膝式
英文：Revolved Head to Knee Pose
梵文：Parivrtta Janu Sirsasana
這個姿勢的梵文名稱“Parivrtta Janu Sirsasana”來自四個詞：
“Parivrtta”——意思是“旋轉”
“Janu”——意思是“膝蓋”
“Sirsa”——意思是“頭”
“Asana”——意思是“姿勢”
旋轉頭踫膝式，涉及向前彎曲和扭轉，讓身體有一個很好的伸展。在瑜伽課程的後半段看到它。這是一個佷好的補充。
膝頭旋轉式是一種深蹲坐姿，可以拉伸整個身體，增強腿部和核心力量。 這是前屈膝姿勢（Janu Sirsasana）的變化體式，它加深了膕繩肌和脊柱的伸展，同時提供了脊柱扭轉的所有好處。
好處：
- 側彎姿勢有助解除肩關節的束縛
- 這個姿勢伸展膕繩肌，打開肩膀、胸部和腹股溝。
- 側面伸展可以幫助打開你的胸腔，並可以改善你的呼吸。
- 作為脊柱扭轉，傳統上認為它可以改善消化並緩解頭痛和失眠。
- 它也被認為是一種平靜的姿勢。
- 如果您的工作是整天坐著，或者如果您因跑步等運動而導致膕繩肌緊張，那麼伸展運動的感覺會很棒。
- 兩側坐骨緊貼地面—側彎動作會集中於脊椎
- 彎曲腿旳坐骨抬離地面—側彎動作就會更深入伸直腿的後側及髖關節
- 當肩關節的屈曲受限，讓肩胛骨側彎通常可以增加它的活動度。
The Sanskrit name for this pose, "Parivrtta Janu Sirsasana" comes from four words:
“Parivrtta” — meaning “revolved”
“Janu” — meaning “knee”
“Sirsa” — meaning “head”
“Asana” — meaning “pose”
The Revolved Head to Knee Pose (Parivrtta Janu Sirsasana) involves a forward bend with a twist to give you a great stretch. You will most often see it in the second half of a yoga session after your body has had time to warm up. It is a good addition to include in a seated yoga practice.
Revolved Head to Knee Pose is a deep, seated twist that stretches the whole body, and strengthens your legs and core. It's a powerful variation of the forward fold, Head-of-Knee Pose (Janu Sirsasana), that deepens the stretch to the hamstrings and spine, while providing all of the benefits of a spinal twist.
Benefits:
- This pose stretches the hamstrings and opens the shoulders, chest, and groin.
- The side stretch can help open up your ribcage and could improve your breathing.
- As a spinal twist, it traditionally is believed to improve digestion and relieve headaches and insomnia.
- It is also considered to be a calming pose.
- The stretch feels great if you have a job where you sit all day or if you have tight hamstrings from sports such as running.
