What is Parivrtta Parsvakonasana?
Parivrtta Parsvakonasana, also known as the revolved side angle pose, is a standing pose coupled with a spinal twist. It gets its name from Sanskrit terms ‘parivrtta’ meaning revolving, ‘parsva’ meaning side, ‘kona’ meaning angle, and ‘asana’ meaning posture.
Due to the intense twisting movement that it involves, it is considered to be an intermediate level pose.
Since, along with the twisting action, you also need to balance your body, Parivrtta Parsvakonasana is also counted amongst balancing yoga asanas.
The revolved side angle pose targets your ankles, knees, legs, shoulders, spine, and groin.
Who can do Parivrtta Parsvakonasana?
Parivrtta Parsvakonasana can be easily performed by:
- Those who want to improve their digestion.
- People who want to lose weight.
- People who want to improve their strength, flexibility, and balance.
- Those who want to cure their respiratory issues.
Who should avoid Parivrtta Parsvakonasana?
People suffering from any of these conditions must avoid performing Parivrtta Parsvakonasana without consulting their doctor:
- High or low blood pressure.
- Cardiovascular issues.
- Migraine or chronic headaches.
- Recent injury in hips, neck, shoulders, or arms.
- Insomnia or broken sleep patterns.
- Worn out or weak ligaments.
- Pulled hamstring.
- Spinal problems
- Fever, cold, or flu.
- Severe stress or anxiety at the moment
How is Parivrtta Parsvakonasana done?
For perfecting the revolved side angle pose form, you need to be mindful of its correct posture.
Here is a detailed step-by-step explanation of Parivrtta Parsvakonasana:
- To begin, stand in the Mountain Pose keeping your feet four to five feet apart. Raise your arms keeping them parallel to the floor. Your palms must be facing downwards.
- Exhale deeply and turn your right foot outwards keeping it at an angle of 90-degrees to the right. Turn the left foot inward 60-degrees to the right. Make sure that your right heel is in line with the left line.
- Slowly bend your right knee till your thigh is parallel to the floor. Your right knee should be aligned over the heel and your calf must be perpendicular to the floor.
- Keep your left leg stretched out.
- Exhale deeply and turn your torso towards your right thigh. Bring your left arm to the outside of your right knee.
- Place your left palm on the floor. Your left armpit must cover the outer side of the right knee.
- Stretch your right arm over your right ear with your palm facing down.
- Turn your head upwards and look straight.
- Hold this pose for 20-30 seconds while breathing deeply.
- To release the pose, lift your palm, straighten your torso and the leg, and return to the starting position of Parivrtta Parsvakonasana.
What are some Parivrtta Parsvakonasana modifications?
There are several variations of Parsvakonasana Parivrtta that can make your practice easier or more challenging depending on your fitness objectives.
Here are some variations for you to try:
Parivrtta Baddha Parsvakonasana:
This variation is an excellent exercise for conditions such as lower back pain, sciatica, osteoporosis, and asthma.
- To begin the Parivrtta Baddha Parsvakonasana, your legs need to be in a lunge position.
- Your right leg must be forward and the thigh parallel to the ground.
- Then twist your torso across your right thigh.
- Wrap your left arm over your right thigh and make it reach underneath your body.
- Circle your right arm around the back and hold your left hand.
- Hold the pose for 30-40 seconds.
- Repeat on the other side.
Parivrtta Utthita Parsvakonasana:
Also referred to as the extended side angle pose, this is a standing stretching asana. This is an excellent asana to stretch the sides of your body and enhance the strength of your lower body.
- To begin Parivrtta Utthita Parsvakonasana, stand in the Mountain Pose.
- Spread your legs wide.
- Turn out your feet and straighten your arms sideways.
- Bend your right knee making it stand perpendicular to the ground.
- Place your right palm and place it on the floor near your right foot.
- Stretch your left arm upwards with your upper arm touching your ear.
- Hold the pose for 30-40 seconds.
- Return to the starting position.
What are the benefits of Parsvakonasana?
There are amazing benefits of Parivrtta Parsvakonasana both for your mind and body. Here are some great reasons to include this asana in your workout regime:
- Parivrtta Parsvakonasana benefits people with digestive problems. By massaging your abdominal organs, it helps prevent indigestion, bloat, and constipation.
- One of the most important benefits of Parivrtta Parsvakonasana is that it stretches and strengthens your knees, ankles, and thighs. This improves your lower body strength.
- This is an excellent asana to improve your circulation. This betters your immunity, keeps you healthier, and makes your brain sharper.
- Parivrtta Parsvakonasana benefits people who want to lose weight. By stretching your core, legs, shoulders, and arms, this asana helps you lose weight and prevents the risk of cardiac problems.
- Since Parsvakonasana Parivrtta involves a twisting action, it makes your spine stronger and suppler. This improves your balance, betters your posture, and cures lower back problems.
- Since this asana can be done without an elaborate setup, you can easily include it in your home workouts.
How to do Parivrtta Parsvakonasana safely?
Since Parivrtta Parsvakonasana involves a deep stretch, you need to be mindful of following the correct posture. Here are some things to keep in mind while doing the revolved side angle pose:
- Keep your neck straight and neutral to avoid strain and injuries.
- Your weight must be distributed throughout your body instead of putting it completely on your arms and legs.
- Learn this asana either by joining online yoga classes or from an experienced yoga teacher. This is especially important while doing yoga for beginners.
Though Parsvakonasana Parivrtta is a challenging asana, once you learn its procedure, it is an excellent addition to your workout regime. The key to gaining the benefits of this asana is to stay consistent with your practice and keep yourself stimulated by trying out its different modifications.
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