Parivrtta Parsvakonasana | Revolved Side Angle Pose

Revolved Side Angle Pose | Parivrtta Parsvakonasana

From Sanskrit to English

Sanskrit pronunciation: Parivrtta Parsvakonasana (par-ee-vrt-tah parsh-vah-cone-AHS-anna)

Meaning: to revolve, turn around ; parsva = side ; kona = angle.

Most commonly known in English as Revolved Side Angle it is also referred to as Twisted Side Angle, Rotated Side Angle or Side Angle Twist. The pose is “revolved” because since the leg is paired with the opposite arm, it alters the direction of the twist, a bit like in Parivrtta Trikonasana with the expectation that the front knee is bent.

Benefits of Parivrtta Parsvakonasana

+ Strengthens the leg muscles and joints, the spine, shoulders and neck

+ Stretches the legs, groins, hips, spine, intercostal muscles and chest

+ Stimulates the organs in the abdominal cavity

+ Increases lung capacity

+ Improves digestion and bowel movement

+ Improves balance and concentration

+ Therapeutic for lower back pain, constipation, osteoporosis, sciatica, infertility

Yoga for every BODY

This pose is an intense twist which not only requires a lot of flexibility and strength, but also quite a bit of balance. The key challenges here are the alignment of the hips and the opening in the chest while performing the twist. Even if you are an advanced practitioner, it might be worth checking out the modifications below for a little refresher!

Standard Parivrtta Parsvakonasana

1. From Tadasana, step open to the right so that your feet are about 120-150 cm apart (depending on your height). Make sure your front foot is parallel to the longer edge of your mat and your back foot is turned in to form a 45 degree angle. Square your hips and send them to face the front.

2. With your hands on your waist, bend your front knee at a 90 degree angle. Your front heel should fall directly below your front knee. Make sure your back leg is extended and your back foot is flat on the ground.

3. Root yourself through your feet, lift your knee caps, and send your tailbone towards the floor. Activate your mula bandha and uddiyana bandha. Lengthen through the sides of your body, and then start twisting your upper body to the right.

4. Once you can no longer twist, lean in with your upper body towards your front leg, place the elbow of your opposite arm against your right knee and send the palm of your hand to the outside of your foot. Extend your arm and send your other arm alongside your right ear.

5. Send your shoulders away from the ears and keep opening your chest as you twist your upper body.

6. Gaze at the palm of your top hand.

Modification 1: Using a chair (Version 1)

Using a chair to support your front leg and staying onto the ball of the back foot, can truly help you square your hips and bend your front leg without demanding too much from your body. In addition, holding onto the back of the chair can really ease the rotation meant to take place in the upper body.

1. Set up a chair on your mat, having it face the longer edge, and place a blanket over its seat.

2. Take a step over the seat of the chair with the leg that is closest to the back of the chair. Making sure your front foot is parallel to the longer edge of your mat, come onto the ball of your back foot, send your back heel to the sky, and slowly slide back (with your back leg) until your front knee is bent at a 90 degree angle.

3. Press into your feet, extend your back leg, activate your mula bandha and uddiyana bandha and start rotating your upper body towards the back of the chair.

4. As you push your front hip down with your corresponding hand, use your opposite hand to grab the back of the chair in order to twist your upper body even more. Look up.

Modification 2: Using a Chair (version 2)

If you can’t yet bend your front knee to form a 90 degree angle, it isn’t a good idea to attempt reaching the floor with your opposite hand. Instead, using a chair seat as support for your forearm is a deeper modification compared to version 1, and another great way to work on the rotation of the upper body.

Front

Back

1. Set up a chair at the top of your mat with a blanket over the seat (adjusting the thickness of the blanket to your needs).

2. Stand in front of the chair in Tadasana, with your feet right under the edge of the chair seat and between the legs of the chair.

3. Take a big step back with what will become your back leg and get onto the ball of your back foot, sending your back heel towards the sky. Bend your front knee as close as possible to 90 degrees (slide back with your back leg if needed). Make sure your back leg is straight and your hips are square.

4. Root through your feet to engage your legs and lift your knee caps. Activate your mula bandha and uddiyana bandha, and place your hands on your hips.

5. Lean your upper body towards the chair and place the corresponding forearm of your front foot on the blanket. Make sure your elbow is bent at a 90 degree angle. The elbow should be directly below your shoulder with your palm facing down.

6. Pushing your forearm into the chair seat, send the elbow of your opposite arm towards the sky. Making sure your shoulders are far from your ears, look up (see picture B).

7. For a deeper version of this, you can send the hand that was still on your hip towards the sky (just like in Utthita Trikonasana). Start by looking towards the chair seat (see picture C).

8. If your neck allows, you can try looking up at your top hand (see picture D).

Modification 3: Gaining height with a block

If the chair feels too high but you can’t yet reach the floor with your hand, you can use a block to gain a little bit of height and give your body the time it needs to acquire the flexibility needed.

1. Stand in Tadasana and place a block on its higher side, to the outside of what will become your front foot.

2. Step back with your opposite leg and get onto the ball of your back foot, sending your heel towards the sky. Slide back until your front knee is as close as possible to a 90 degree angle. Make sure the front knee doesn’t cross the line of your front heel and that your back leg is straight.

3. With your hips square and your hands on your waist, root yourself through your feet, lift your knee caps, and send your tailbone towards the floor. Activate your mula bandha and uddiyana bandha. Lengthen through the sides of your body, and then start twisting your upper body to the right.

4. Once you can no longer twist, lean in with your upper body towards your front leg and reach out for the block with your opposite hand. Use your other hand to feel the alignment of your hips. Look in ahead first (see picture E). If your neck allows, try looking up (see picture F).

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