Parivrtta Parsvakonasana (Revolved Side Angle Pose)

Introduction

Parivrtta Parsvakonasana (par-ee-VRIT-tah PARSH-vah-cone-ah-suh-nuh) is a more intensified version of Parsvakonasana– hamstrings are stretched more and become more flexible. The pose tones the thighs, calves, and ankles and rejuvenates the entire spine, making the back muscles stronger and suppler.

Parivrtta Parsvakonasana is a standing pose that is a combination of twist and balance. It helps open the hips, especially the one in internal rotation, the shoulders due to the twisting and squeezing action of the chest and abdomen, spine all are active.

This asana is beneficial for people suffering from backache, constipation, infertility, etc. This pose should be avoided by pregnant women. People who have high blood pressure or problems with their necks or knees should also avoid this pose.

The results of a study International Journal of Medical Research & Health Sciences www.ijmrhs.com Volume 2 Issue 3 July – Sep show that standing, supine, and DROM stretching is effective at increasing the flexibility in your hamstrings.

Muscle Focus

Revolved Side Angle Pose focuses on several muscles such as

• Thighs (Quadriceps)
• Adductor Muscles
• Calf Muscles
• Pelvic Muscles
• Obliques
• Shoulders

Ideal For Health Conditions

• It is one of the intense postures that can be practiced by people having backache.
• Works well in bloating, flatulence, constipation, and indigestion.
• Effective for people dealing with Sciatica.

Benefits of Parivrtta Parsvakonasana (Revolved Side Angle Pose)

1. It Prevents Osteoporosis

Practicing this pose helps to prevent Osteoporosis by stretching and strengthening the bones in the lower spine, knees, and ankles. It also helps to relieve menstrual cramps by massaging pelvic organs thereby regulating the flow of blood supply.

2. Strengthens Muscles

Practicing this Pose strengthens key muscles such as Quadriceps, Hamstrings, Hip Flexors, and Glutes. It also tones the abdominal muscles and helps reduce fat around the waistline.

3. Aids Digestion

The twisting action of this pose helps to contract and massage the abdominal organs which in turn aids digestion.

4. Relieves Lower Back Pain

This pose stretches and strengthens the spine which can help relieve lower back pain.

5. Good for Sciatica Pain

Parivrtta Parsvakonasana is a good stretch for the sciatic nerve and can help relieve sciatica pain.

6. It Rejuvenates the Entire Spine

The twisting action of this pose helps to contract and massage the spinal muscles which can help rejuvenate the entire spine.

7. Tones Thighs, Calves and Ankles

This pose tones the thighs, calves, and ankles due to the balancing and stretching actions involved in the pose.

8. Helps to Get Rid of Excessive Body Fat

Practicing this Pose helps to activate various large muscles of the body hence boosting the metabolism. This can help to get rid of excessive body fat.

9. It Improves Posture

This pose helps in improving the alignment and posture of a person as it stretches key muscles and makes them stronger such as Quadriceps, Hamstrings, Hip Flexors, and Glutes.

10. Beneficial for People with Bloating, Flatulence, Constipation and Indigestion

This pose helps to stimulate and massage the digestive organs which in turn can help overcome problems such as bloating, flatulence, constipation, and indigestion.

Contraindications

Those with high blood pressure should not lift their arms up and should keep their palms on their hips. Those suffering from any disc-related conditions should keep the front body open and extended and keep the back leg slightly bent or on the floor to reduce the depth of the twist. Ladies who are menstruating or pregnant should refrain from this pose.

Variations

• Parsvakonasana (Side Angle Pose)
• Revolved High Lunge Pose

Preparatory Pose

• Trikonasana (Triangle Pose)
• Parivritta Trikonasana (Revolved Triangle Pose)
• Parsvakonasana (Side Angle Pose)
• Virabhadrasana II (Warrior II)

Beginner’s Tips

Keep the neck neutral:

If you are new to this pose, it is important to keep the neck in a neutral position as twisting the neck can cause a lot of stress on the muscles.

Don’t put all your weight on your arm and leg:

Rather try to stretch your body, distributing your weight evenly throughout the body. This will make the pose easier and less stressful.

Avoid practicing if you have pain in any part of the body:

Avoid practicing Parivrtta Parsvakonasana if you experience severe pain in the neck, back, or shoulders. It is also best to avoid this pose if you suffer from frequent headaches, high or low blood pressure, migraine, insomnia, joint pain, or heart problems.

How to do Revolved Side Angle Pose

• Begin in Tadasana.
• Spread your legs apart for about three to four feet, and turn the right foot outwards to 90 degrees.
• Keeping the spine straight, join your hands together in the prayer pose.
• Bend your right knee over your ankle so that your thigh is perpendicular to the floor. If you can’t do this yet, keep the knee slightly bent instead of completely extending it
• Gently start twisting your upper body towards your right dropping your left elbow over the right knee simultaneously. Twist a little by looking up to the ceiling. Keep the shoulders relaxed and down away from the ears.
• Hold for two to three breaths then come back to the center. Inhale as you come back to center, and exhale as you bring your feet closer together.
• Repeat on the opposite side.

Mental Benefits of Revolved Side Angle Pose

• Relieves stress and anxiety.
• Enhances focus.
• Adds Balancing Factor hence improves concentration

Bottom Line

Parivrtta Parsvakonasana (Revolved Side Angle Pose) is a wonderful pose that helps in stretching and strengthening the body by activating many key muscles. It also has numerous health benefits such as preventing Osteoporosis, strengthening muscles, aiding digestion, relieving lower back pain, etc.