旋轉頭踫膝式 Revolved Head to Knee Pose

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。

體式姿勢的調節：

• 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.