Revolved Side Angle Pose (Parivrtta Parsvakonasana)

What is Revolved Side Angle Pose?

Revolved Side Angle Pose, or Parivrtta Parsvakonasana, is a twisting pose that is performed while standing. It is regarded as an intermediate level of yoga asana due to its degree of difficulty.

It is sometimes referred to as a balancing position since it demands balance and involves twisting the torso. Stretching and strengthening the legs, knees, and ankles are the main goals of the pose. Additionally, it offers deep stretches for the shoulders, spine, and groin.

In addition to providing physical strength, it improves the body’s purification system. Rotated side angle stance, which involves twisting, enhances blood circulation, which aids in the detoxifying process.

Muscle Work During Revolved Side Angle Pose:

• Arm and Shoulder Muscles
• Neck Muscles
• Chest Muscles
• Middle and Lower Back
• Biceps and Triceps Muscles
• Core Muscles
• Gluteus Muscle
• Hamstring Muscle
• Quadriceps Muscle
• Psoas Muscle

How to Perform?

• Stretch your legs out for three to four feet after starting in the mountain stance.
• Maintaining a straight spine, turn the right foot out to a 90-degree angle.
• Form a prayer position by joining your hands.
• Maintaining the thigh parallel to the floor, bend your right knee.
• Start slowly turning your upper body to your right while simultaneously lowering your left elbow over your right knee.
• Look up at the ceiling and twist slightly.
• Return to the centre after holding the position for two to three breaths.
• Exhale, move your feet closer, and lower your hands.
• With the left foot, take the same actions again.

Beginner Advice:

• To keep your knees safe and stop you from slipping, we advise using a yoga mat.
• Use a yoga block to reduce the distance if placing your hand on the floor is too tough.
• Although the back foot should normally be flat on the floor when performing the revolved side angle pose, if this is too difficult, you can remain on your toes.
• Make sense of the muscles and motions that move you from one pose to the next by taking your time and feeling each one.
• Be sure to inhale and exhale deeply.
• Getting a little rough in the back is okay.

Benefits:

Enhances digestion:

The asana’s twist relieves constipation, promotes regular bowel movements, and is ideal for the abdominal organs.

Energises and renews:

In Parivrtta Parsvakonsana, the organs are deeply twisted, which stops the blood flow. When the posture is relaxed, blood flow is maintained, and the body’s poisons are detoxified.

Decreases body fat:

It affects the entire lower body, including the hamstrings and torso. This pose is particularly beneficial for weight loss around the hips and waist.

Improves balance and flexibility:

The body becomes more flexible with continued parivrtta parsvakonasan practice. It supplements and strengthens the spine.

Strengthens Muscles:

The thighs and knees are strengthened in the rotated side angle pose. By maintaining the final position, the knees and thighs become firm, which gives them strength and endurance.

Tones the lower limbs:

This pose targets the lower body and tones the quadriceps, groin, calves, and ankles.

Action of therapy:

Lower back pain is alleviated by the revolving side angle stance. As a therapeutic posture for sciatica, it is advised.

Increases the capacity of the lungs:

By increasing the lungs’ capacity, Parivrtta Parsvakonsana enhances and refreshes the respiratory system.

Preparatory Poses:

• Classic Sun Salutation (Surya namaskar)
• Chair Pose (Utkatasana)
• Revolved Standing Forward Fold Pose (Parivratta Uttanasana)
• Bound Angle Pose (Baddha Konasana)
• Cow Face Pose(Gomukhasana
• Downward Facing Dog Pose (Adho Mukha Shvanasana)
• Wide-angle seated forward bend pose (Upavistha Konasana )
• Revolved Triangle Pose (Parivrtta Trikonasana)

Modifications:

• Parivrtta parsvakonasana aerial: This position can be altered by performing it using a cloth tied like a hammock. It will stabilise the bent knee and make balancing easier.
• Against a wall: Hold the pose while using a wall for support. Keep the back foot touching the wall while preserving the stretch.

Variations:

Easy revolved side angle pose

To execute Parivrtta Parsvakonasana, maintain your back knee bent and touch the floor. It facilitates maintaining the position.

Variation Gentle Twist

Joining hands in a prayer stance is not necessary. Keep your left hand on your knee and your right hand on your hips as you slowly twist in the pose on your right leg. Keep your left foot planted on the ground.

Joining hands behind

Drop the right elbow to the right knee while bending it, then take the left arm behind you. Attempt to grasp the right arm beneath the right thigh with the left hand.

Precautions:

• To avoid neck jerking, perform the pose without looking up at the ceiling.
• Instead of focusing the weight on the arms and legs, distribute it evenly across the body.
• To avoid injuries, keep your body in the right alignment and maintain your posture.
• In order to apply the right amount of pressure and energy in such a demanding stance, proper monitoring is necessary.

Contraindications:

• If your blood pressure is high or low, stay away from parivrtta parsvakonasana. The pose’s twist reduces breathing capacity, which in turn influences blood pressure.
• If you suffer from migraines, avoid doing this pose.
• Never attempt this pose if you have a neck or hip injury.
• Steer clear of it during pregnancy since the twisting that prevents normal, easy breathing involves the lower abdomen.
• Those who suffer from insomnia should not practise it.

Common Mistakes:

• The front knee bent: Instead of moving forward past the toes, the front knee should stay over the ankle. Once you’re set up in a lunge, fortify that position, ground down, stabilize your pelvis, and establish a strong base.
• Putting pressure on your torso: You may experience roundness in your back once the shoulder is established into the knee. However, the twist should open up the shoulders and chest and lengthen the spine. Imagine forming a straight line through both arms and stacking the shoulders.

Conclusion:

Parivrtta parsvakonasana is a pose that involves a lot of twisting. Achieving the position with integrity requires practice and time. Nonetheless, the posture’s health advantages demonstrate its value.

FAQs

References:

• Magnante, M. (2024, August 11). Unlocking strength: revolved side angle pose benefits & tips. Fitness Volt. https://fitnessvolt.com/revolved-side-angle-pose/
• Parivrtta Parsvakonasana (Revolved Side Angle Pose): Steps, Benefits, and More – Fitsri Yoga. https://www.fitsri.com/poses/parivrtta-parsvakonasana
• Revolved Side Angle Yoga Pose (Parivrtta Parsvakonasana). Tummee. https://www.tummee.com/yoga-poses/ Parivrtta Parsvakonasana