How To Do Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Revolved Side Angle Pose, also know as Parivrtta Parsvakonasana in Sanskrit. This dynamic yoga posture combines strength, balance, and a twist that will leave you feeling invigorated and liberated.

In this article, I will guide you through the steps to master this pose with ease. Whether you are a beginner or have some experience on your mat, I’ll provide helpful tips and modifications to ensure that this pose is accessible for all levels.

We will explore common mistakes to avoid for proper alignment and delve into any contraindications you should be aware of before attempting this powerful twist.

Parivrtta Parsvakonasana Video

Step-by-step Instructions

Here are the steps on how to perform the pose:

1. Begin in a low lunge position with your right foot forward and your left foot back. Keep your front knee directly above your ankle and your back leg straight.
2. Place your left hand on the mat, shoulder-width apart, and to the inside of your right foot.
3. Twist your torso to the right and place your right hand on your right hip.
4. Keeping your left hand on the mat, inhale and reach your right arm up towards the ceiling, extending it over your right ear.
5. On your exhale, twist your torso further to the right, bringing your right elbow to the outside of your left knee.
6. Press your left hand into the mat and use it to help you deepen the twist.
7. Hold the pose for 5-10 breaths, focusing on keeping your hips level and your spine lengthened.
8. To come out of the pose, release your right hand back to your hip and inhale to rise back up to a low lunge.
9. Repeat the pose on the opposite side, starting with your left foot forward.

Benefits Of Revolved Side Angle Pose

Here are some of the key benefits of this pose:

1. Strengthens and Stretches the Legs: The pose involves a deep lunge, which strengthens the quadriceps and gluteal muscles. It also stretches the hamstrings and calf muscles.
2. Improves Balance and Stability: Holding the pose requires balance and stability, which can help improve these skills over time. This can be particularly beneficial for older adults or those with balance issues.
3. Stimulates the Abdominal Organs: The twisting action in this pose can help stimulate the abdominal organs, which can aid in digestion and detoxification.
4. Opens the Chest and Shoulders: The pose involves a deep twist and the opening of the chest, which can help stretch and open the shoulders and chest. This can be particularly beneficial for those who spend a lot of time sitting or hunched over a computer.
5. Improves Spinal Flexibility and Posture: The twisting action in the pose can help improve the flexibility of the spine, which can contribute to improved posture and reduced back pain.
6. Enhances Lung Capacity: The opening of the chest in this pose can help to increase lung capacity, which can be beneficial for those with respiratory issues or those looking to improve their athletic performance.
7. Relieves Stress: Like many yoga poses, the Revolved Side Angle Pose can help to relieve stress and calm the mind.

Remember, it’s important to warm up properly before attempting this pose, and to listen to your body’s signals. If you feel any discomfort or pain, it’s best to come out of the pose and try a modified version or a different pose. It’s always a good idea to learn new poses under the guidance of a qualified yoga instructor.

 Yoga Pose Beginner Tips

To make the posture more accessible for beginners, imagine twisting your body like a corkscrew as you plant one hand on the ground and reach the other arm towards the sky. This yoga pose, also known as parivrtta parsvakonasana, is a standing pose that challenges your balance while providing numerous benefits.

Start by standing with your feet hip-width apart and take a step back with your right foot, keeping it at a 45-degree angle. Bend your left knee to create a lunge position, making sure it aligns with your ankle.

As you exhale, place your left hand on the inside of your left foot, or if it’s more comfortable, on the outside of it. Extend your right arm towards the sky and gaze upwards or look forward for stability.

Lengthen through both sides of your waist to create space in the torso and engage your core muscles to maintain stability throughout the pose. Breathe deeply and try to hold this pose for several breaths before releasing and repeating on the other side.

Moving into extended side angle pose can be a great preparatory exercise. It helps open up the hips and strengthens the legs in preparation for deeper twists. However, if you have any knee issues or injuries, avoid this pose altogether as it puts pressure on the joints. Remember to listen to your body’s limitations and modify accordingly.

As you progress in this posture, explore different variations such as using a block under your bottom hand or reaching both arms forward instead of extending one towards the sky. With practice and patience, the asana can become an empowering addition to your yoga practice that brings freedom not only physically but also mentally.

Now let’s move onto common mistakes when practicing this challenging yoga posture without losing our sense of freedom within our bodies.

Common Mistakes

Despite its benefits, practitioners often make the mistake of not engaging their core muscles enough, leading to a lack of stability and balance. The pose, is a challenging yoga pose that requires strength and flexibility.

In this pose, you start in a lunge position with your front knee bent at a 90-degree angle and your back leg straight. Then, you twist your torso towards the bent knee while keeping your hips squared to the front of the mat.

One common mistake is neglecting to activate the core muscles during this pose. Your core plays a crucial role in providing stability and support for your body. By engaging your core, you create a strong foundation from which to twist deeper into the pose.

To engage your core in, imagine drawing your navel towards your spine and lifting up through the pelvic floor. This will help to stabilize your torso and prevent any wobbling or sinking into the hips.

Another mistake is forgetting about proper alignment of the top arm, front knee, bottom hand, and front foot. It’s important to keep these body parts aligned throughout the pose to maintain balance and avoid strain on joints.

Your top arm should be extended straight up towards the ceiling with fingers pointing upwards. Make sure it’s not collapsing or leaning forward. Your front knee should be directly above your ankle without extending past it or falling inward. Keep it aligned with hip and ankle for optimal stability.

To practice this pose correctly, focus on engaging your core muscles throughout while maintaining proper alignment of your top arm, front knee, bottom hand, and front foot. This will help you find more stability and balance. While allowing for a deeper twist in your torso.

Moving on to contraindications…

Contraindications

While the asana, offers numerous benefits such as a deep twist and strengthening of the legs, it’s essential to be aware of any contraindications before attempting this challenging yoga posture.

Here are some key contraindications to keep in mind:

• Strain on the knee joint: This pose requires a deep bend in the front knee, which can put a lot of pressure on the knee joint. Individuals with knee injuries or conditions such as arthritis should approach this pose with caution.
• Sciatica: The posture involves twisting the spine, which can aggravate sciatic nerve pain. If you have sciatica or a history of sciatic nerve issues, it’s important to modify the pose or avoid it altogether.
• Limited range of motion: This posture requires significant flexibility and range of motion in the hips and shoulders. If you have tightness or limited mobility in these areas, it may be challenging to achieve the full expression of this pose safely.
• Bent knee alignment: Proper alignment is crucial in preventing injury during this pose. It’s important to ensure that your bent knee stays stacked directly over your ankle and doesn’t collapse inward.

These contraindications highlight the importance of listening to your body and practicing yoga with mindfulness and awareness.

Now let’s explore some modifications that can make this pose more accessible for different body types and levels of flexibility without compromising its benefits.

Modifications

Let’s explore some ways to modify this challenging yoga posture for different body types and levels of flexibility, so that everyone can enjoy its benefits safely.

In the variations, one modification is to place the back heel against a wall for added stability and support. This helps to maintain balance and prevent strain on the ankle.

Additionally, if you have limited flexibility or are working towards building strength in your legs, you can slightly bend the front knee to a lesser degree angle. This allows you to find a comfortable position while still engaging the muscles in your legs.

Another modification is to use props such as blocks or a bolster for added support. Placing a block under your bottom hand can help bring the floor closer, making it easier to maintain balance and alignment in the pose.

If reaching the floor with both hands is challenging, you can also place a block next to your front foot and rest your bottom hand on it.

To ensure proper alignment, make sure that your left knee is directly over your left ankle and that your right thigh is parallel to the floor.

Your torso should be facing towards the right side of the room with both arms reaching out in opposite directions. To deepen the stretch, try lifting your chest towards the ceiling while keeping your back straight.

Now let’s move on to preparatory steps before attempting this pose fully.

Preparatory

Before you attempt the full expression of this challenging yoga posture, let’s go through some preparatory steps to ensure you’re properly warmed up and ready for the movement.

I highly recommend starting with a few rounds of Sun Salutations to warm up the entire body and increase flexibility. Once you feel adequately warmed up, come to the front of your mat in Mountain Pose (Tadasana) and take a moment to ground yourself.

To prepare for Revolved Side Angle Pose, begin by stepping your left foot back into a lunge position. Keep your right knee directly above your ankle, ensuring proper alignment and stability. As you exhale, bring your hands together at heart center in prayer position.

Next, inhale as you twist your torso towards the right side of your mat, placing your left elbow on the outside of your right thigh. This deepens the twist and engages the core muscles. If possible, extend your right arm overhead with fingers pointing towards the front of the room.

Remember to keep both ankles grounded and maintain a strong connection between them throughout the pose. This will help stabilize your foundation and allow for greater balance and strength.

By incorporating these preparatory steps into your practice before attempting Parivrtta Parsvakonasana, you’ll be better prepared physically and mentally for this powerful pose. Not only does it stretch and strengthen multiple muscle groups in the body, but it also helps improve balance and focus.

Frequently Asked Questions

How long should I hold the Revolved Side Angle Pose?

Try to hold the pose for about 30 seconds to a minute. It’s important to listen to your body and find a comfortable length of time that allows you to feel the stretch without straining yourself.

Can I practice this pose if I have lower back pain?

It’s best to consult with a doctor or experienced yoga teacher to determine if it’s suitable for you. In general, you can practice the posture even if you have lower back pain.

What are the benefits of practicing Revolved Side Angle Pose?

Practicing this pose is a game-changer! It detoxifies the body, strengthens the legs and core, opens the chest, and improves balance. It’s like unlocking a whole new level of freedom in your practice!

Should I warm up before attempting Revolved Side Angle Pose?

Yes, warming up is essential before starting. It helps to increase blood flow, flexibility, and prevent injuries. A warm-up can include gentle stretches and movements that prepare the body for the pose.

Can I practice this pose during pregnancy?

It’s best to consult with a doctor or experienced yoga teacher to determine if it’s suitable for you. It’s generally safe to practicethis pose during pregnancy.

Summary

The Revolved Side Angle Pose, known as Parivrtta Parsvakonasana in Sanskrit, is a powerful standing yoga pose that offers a range of benefits.

This pose, often taught by yoga teachers in various yoga teacher training programs, is a deep twist that challenges your balance, strengthens the legs, and helps to develop strength and flexibility.

The pose is a variation of the Extended Side Angle Pose (Utthita Parsvakonasana) and is often practiced in sequence with other standing poses such as the Revolved Triangle Pose.

The asana also strengthens the legs, particularly the right thigh when the right knee is bent in the pose. The pose also involves a deep twist, which can help to wring out toxins and stimulate the abdominal organs.

In this pose, the front thigh should be parallel to the floor, creating a 90-degree angle with the right knee over the right ankle. The back heel is on the floor, with the back foot at a right angle to the front foot.

The bottom hand can rest on the floor or on a block outside of the front foot, and the top arm extends toward the ceiling. The pose also involves a lengthening from the top of your head to your back heel, creating a straight line.

There are several variations, including the Bound Revolved Side Angle Pose and other pose variations that modify the position of the arms or legs. For example, you can keep your left hand on your right knee and your right hand on your hip, or you can bring your left elbow to the outside of your right knee and join your hands in prayer position.

However, it’s important to avoid this pose if you have certain health conditions. The pose is a contraindication for those with sciatica, and it can strain the knee joint if not performed correctly.

If you have difficulty reaching the floor with your bottom hand, you can place a block under your hand. Always remember to breathe deeply, holding the pose for up to 10 breaths, and to rotate your torso without straining your neck.

As with all yoga poses, it’s important to practice this pose under the guidance of a qualified yoga teacher, and to listen to your body’s signals. If you feel any discomfort or pain, it’s best to modify the pose or try a different pose.