Parivrtta Parsvakonasana, or the Revolved Side Angle Pose



The revolved side angle pose, or Parivrtta Parsvakonasana is a variation of the Utthita Parsvakonasana, and demands high flexibility of your muscles to twist so deeply and ground the back heel.


Benefits of Parivrtta Parsvakonasana: 

Strengthen and stretches the legs, knees and ankles. 
Stretches the groins, spine, chest and lunge and shoulders. 
Stimulates abdominal organs.
Increase stamina.
Improve digestion and aids elimination.
Improves balance.

How to get this pose right? 

1. Stand in tadasana with an exhalation. Step, or lightly jump to make your feet three and half to four feet apart. Rest your hands on your hips. Turn your right foot out to the right 90 degree and turn your left foot in slightly to the right. Align the right heel with the left heel firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of right ankle. 

2. Exhale and turn your torso to the right until you're facing the right leg directly, as you do this, lift your left heel off the floor and spin on the ball of the foot until the inner left foot is parallel to the inner right foot. Then exhale again and bend your right knee. 

3. With another exhale turn further to the right and lean your torso down placing  the left hand on the floor inside the right foot. Dig your right thumb into the right hip crease and push the thighbone down towards the floor firm the shoulder blades into the back ribs and lean the torso back slightly away from the inner thigh. Stay in the position for a few breaths. 

4. If possible, straighten your left elbow and reach the hand towards the floor. You can keep your right hand on your hip, or stretch it over the back of the right ear with the palm facing down. Then turn your head to look at the right arm. As in all twists lengthen and soften the belly extend the spine with each inhalation, and increase the twist as you exhale.

5. You may hold the position for 30 seconds to 1 minute. Inhale to come up exhale to release the twist. Reverse the feet and repeat for the same length of time to the left then return to tadasana. 

Remember, if you have any neck problems, don't turn your head to look at the top arm, instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.

I suggest you consult an expert trainer before practicing this pose, if you have - 

Headache 

High or low blood pressure 

Insomnia

About the author: Hardik is an advanced fitness trainer, Zumba licensed expert, yoga expert, strength and conditioning specialist, marshal art and karate black belt.

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