Parivritta Pasvakonasana-Revolved Side Angle Stretch Pose

ASANA
English Name: Revolved Side Angle Stretch Pose
Sanskrit Name: Parivritta Parsvakonasana

Step by step instructions

1.Stand in Tadasana (mountain pose).

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2.Turn the right foot out 90 degrees and left foot in by 45 degrees and align the right heel hip width apart with the left heel. Square the hips to the front in the same direction of the front foot. Firm the thighs and turn the right thigh outward, so that the centre of the kneecap is in line with the centre of the right ankle.

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3.Bend the right knee so that the calf and thigh form a right angle with the thigh parallel to the floor.

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4.Inhale and lift hands up to the ceiling.

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5.Exhale, bring hands together in prayer position, twist torso from the mid back to the right and place the left upper arm against the right outer knee. Elbows should be pointing up. Press against the knee to have a deeper twist.

6.Inhale and look up.  Engage the gluteus and mulabandha.  Firm the shoulder blades into the back ribs and lean the torso back slightly, away from the inner thigh.  Lift your chest.

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7.If you are stable at this point, place your left palm next to your right little toe. Continue to straighten the left leg by pressing firmly on the mat and extend from the back heels to the hips and all the way to the fingertips in one straight line. Extend your right arm up through your fingertips towards the ceiling and gaze up to the right fingers. Soften the belly, extend the spine with each inhalation and increase the twist a little as you exhale. Hold for 5 breaths.

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8.To exit from the pose, exhale to turn the head back to neutral, turn the torso back to the front and release your hands to the mat.

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9.Come up slowly with feet parallel and back to Tadasana.

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Reverse the feet and repeat for the same length of time to the left.

Modifications
1.Beginners may find it difficult to maintain their balance when they are twisting. Therefore, it is best to keep the back of the heel lifted instead of planted to the floor or bend the left knee on the mat.

2.If the right hand doesn’t comfortably reach the floor, take a block under it so that you can still benefit from the twist.

Video:<iframe width=”560″ height=”315″ src=”//www.youtube.com/embed/uU15G4nLRZM” frameborder=”0″ allowfullscreen></iframe>

 

Muscles activated:

-neck
-shoulder
-latissimus dorsi
-abdominal oblique
-serratus anterior
-triceps
-biceps
-erector spinae
-psoas
-pelvis
-quadriceps
-femur
-hamstring
-gluteus
-adductors
-soleus
-gastrocnemius

Benefits
●Physical
-strengthens and stretches the legs, knees and ankles.
-stretches the groins, spine, chest and lungs, shoulders
-stimulates abdominal organs
-increases stamina
-improves digestion and aids elimination
-improves balance
-improves blood circulation
-therapeutic for those who suffer from infertility
-therapeutic for those who suffer from back aches, especially in the lower part of the back
-helps those suffering from sciatica, osteoporosis and constipation

●Mental
-calms and soothes the mind
-improves concentration

●Spiritual
-enhances the Swadhisthana Chakra and Manipuraka Chakra
-balances the flow of prana within your body

Precaution & Contraindication
●Precautiion
-avoid this pose if you have neck problem, shoulder problem or lower back problem
-for those with neck problem, avoid turning your head too much
-avoid if you have high/low blood pressure

●Contraindication
-headache
-high or low blood pressure
-insomnia

Counter Pose
-Backbends eg. Setu Bandhasana (bridge pose)
-Supported twists eg. Ardha Matstyendrasana (half-seated spinal twist)

Submitted by:  Penn Ho (200 hr Yoga TTC 07/Weekend)

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