Parivrtta Parsvakonasana in simple terms it is revolved side angle pose which gives a deep twist to spine and squeezes abdominal organs for a person to gain numerous health benefits. Parivrtta means twisted or revolved , Parsva is side as in this pose lateral region of body is stretched, kona is angle and asana is posture. This is also called revolving lateral angle pose.
Before attempting this posture it is a requisite to warm up by gentle stretch or perform few rounds of suryanamaskar to prevent injuries.
1. Stand in Tadasana , also called mountain pose where one stands firm and erect as mountain.
2. Inhale deeply ,and with a jump spread the legs apart sideways 4 to 4 1/2 feet and bring the hands up in line with the shoulders and exactly parallel to the floor.
3. Turn the right foot 90 degrees to the right and the left foot 60 degrees to the right , keeping the left leg extended out and stiffened at knee. Bend the right leg at the right knee so that the shin and right thigh forms a right angle and the right thigh is parallel to the floor.
4. With exhalation twist the upper body and the left leg so as to bring the left arm over the right knee. Ensure that your armpit rests on the outer side of the right knee , and place the left palm on the floor at the outer side of the right foot.
5. Give a good twist to the spine ( to the right ) , turn the trunk and bring the right arm over the right ear ( as shown in the picture ) and look at the extended right hand middle finger. Ensure your left knee is tight till the pose is held.
6. Hold the pose from 30 seconds to one minute and breathe deeper and evenly. Inhale and lift the left palm from the floor. Raise the upper body and come back to position 2, by straightening the right leg and raising the arms.
7. Now the pose is done on one side ,repeat the same sequence on other side. Always follow the general rule of retaining the pose on other side for equal length of time.
1. Retaining this pose for a minute helps in toning the leg muscles.
2. The twisting effect gives a contraction to abdominal organs which boosts the metabolism and aids in digestion.
3. Spinal twist in this pose gives a soothing effect for lower back which may relieve lower back ache.
4. Helps in proper blood circulation and lymphatic circulation.
5. This asana helps to remove waste matter from the colon.
1. It is advisable to avoid this pose if one has gone through major surgeries in abdomen.
2. People suffering from severe neck pain or back pain must avoid or perform under supervision of trained yoga teacher.
3. Trikonasana and Parivrtta trikonasana.