Revolved Side Angle Pose (Sanskrit: Parivrtta Pārśvakonasana / परिवृत्त पार्श्वकोणासन)
Parivrtta Parsvakonasana (Parivrtta Pārśvakonasana) is also known as Rotated Side Angle Pose, Twisting Side Angle Pose, and Revolved Side Angle Pose. As all these names suggest, this asana is a variation of Parsvakonasana. In this asana, we twist our body to the side while bending one knee and keeping the other one straight. This variation is more intense than the original Parsvakonasana as it deeply stretches the abdomen, thighs, calf muscles, and spine.
Instructions for Doing the Revolved Side Angle Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- In an inhalation, jump and separate your legs apart sideways. There should be a 4 to 5 feet distance between your feet depending on how tall you are. Raise your arms sideways at your shoulder level, palms facing downwards.
- Rotate your right foot towards your right at a 90-degree angle and left foot towards the right side as well, at a 60-degree angle. Keep both your legs straight and lock your knees.
- Bend your right knee till your right thigh becomes parallel to the floor. Your thigh and calf should form a 90-degree angle.
- With an exhalation, twist your torso and left leg to bring your left arm over your right knee. Rest your left armpit on the outer edge of your right knee, placing your left palm on the floor near the outer edge of your right foot.
- Feel the stretch in your spine as you twist your torso to bring your right arm over your right ear. Gaze up at the tip of your outstretched right arm and make sure your left knee is straight throughout the duration of the asana.
- Hold this position for about 30 seconds to 60 seconds, breathing slightly deeper than normal but without any jerks.
- To release the asana, inhale and lift your left palm off the floor, raising your torso and straightening your bent right leg. Come back to step 2’s position with your arms stretched on the sides, palms facing down.
- Again, with an exhalation, repeat all the steps with your left side now. After completing both the sides, release the asana by jumping back to the Tadasana position (step 1).
Benefits of Doing Parivrtta Parsvakonasana
- Since your abdomen is powerfully contracted while practicing this asana, your digestion improves and so is the function of your liver and kidneys.
- It tones and strengthens your thighs, hamstrings, knees, calves, ankles, back muscles, and shoulders.
- It increases the flexibility of your spine and improves your lung capacity.
- Parivrtta Parsvakonasana also helps you improve your sense of balance and coordination.
- It gives a rejuvenating stretch to your spine, which enhances your mood and helps you battle anxiety and depression.
Precautions
- If you have high blood pressure, do not lift your arms up. Instead, keep your palms on your hips and follow all the steps.
- Women should avoid this pose during their menstrual cycles or if they are pregnant.
- Do not practice this asana if you have a neck, spinal, hamstring, knee, ankle, shoulder, or groin injury.