What is Revolved Side Angle Pose?
‘Parsvakonasana’ translates to ‘Side angle pose’. And Parivrtta Parsvakonasana is ‘revolved side Angle pose’ yoga. This revolved variation is a challenging twist that requires flexibility, strength and focus. It takes practice to achieve the asana and stay balanced. While the benefits are many, it should be done slowly and progressively. It can be practiced along with the extended side angle pose (Parsvakonasana), the triangle pose (Trikonasana) and warrior (Veer Bhadrasana one and two).
What are the benefits of Revolved Side Angle Pose?
Parsvakonasana or Revolved Side Angle Pose lengthens and strengthens the spine and relieves sciatic pain. It tones the thighs, calves and hip muscles, making the legs stronger and better. It Improves hip mobility, and aids in digestion as the abdominal muscles are contracted and enables better respiration as it opens up the chest.
English name: Revolved side angle Pose
Position type: Standing/ lunge
Posture type: Stretch
Ideal for: Flexibility
Targets: Arms and legs
Starting position: Downward dog
How can you prepare Revolved Side Angle Pose
Legs and Core strength
Leg and core strength is extremely important for Revolved Side Angle Pose. When your strength is good, you will be able to hold the asana comfortably. To improve strength regularly practice a few postures like the triangle pose, the warrior series, boat pose and plank. Even sun salutations or Surya Namaskars are useful for this.
Balance and flexibility
Better balance and flexibility is important to get the right alignment. Improve your hip flexibility with asanas like standing forward fold (Uttanasana), downward facing dog (Adho mukha svanasana) and runner stretch. You can also practice balancing poses like the tree pose (Vrikshasana) and eagle pose (Garudasana) regularly.
How to practice Revolved Side Angle Pose
Getting into the posture
- From Adho mukha Shvana, take the right leg forward between the palms and drop the left heel at a 60 degree angle
- Stand up & stretch the arms sideways in line with the shoulders
- Bend the front knee so that the thigh is parallel to the floor
- As you inhale, lengthen the back and as you exhale rotate the trunk and bring the Left upper arm outside the knee and place the palm down. The armpit rests on the outer side of the front knee.
- Now extend the other hand over the ear, keeping the back leg firm.
Getting out of the posture
Slowly release the twist. Place the knee down gently and come back to Tadasana.
Key alignments in Revolved Side Angle Pose
- The knee and ankle of the front leg should be in one line. Don’t let the knee fall ahead.
- Thigh should be parallel to the mat. The back leg must remain firm on the floor and the knee straight. Ensure the chest remains open.
What are the contraindications of Revolved Side Angle Pose?
Those with high BP should not hold the position for long. Do not extend the hand out too much, and keep the neck and shoulders soft. Anyone with neck issues or spondylitis should look towards the side instead of upwards. Avoid if you are suffering with neck pain or migraine at the time of practice. Keep the stance medium if there is strain on the front knee. Anyone with back problems, heart conditions or recent abdominal surgery should avoid the asana.
What are the counter poses of Revolved Side Angle Pose?
You can practice downward facing dog (Adho mukha svanasana) for a few breaths and this will bring the balance back in the body. You can also stand still in Tadasana for a few minutes.
Revolved Side Angle Pose variations
- As a beginner, you can place the palms in namaskar mudra and keep the knee up
- You can also place the palms in namaskar mudra while keeping the knee down
The advance variation is Baddha Parivrtta Parsvakonasana (full or complete twisted side angle pose)
Advice for beginners
Look towards the thumb of the extended hand. If it is difficult, start with the easier variation. Slowly, as you improve your strength and endurance, it will become easier to hold the posture.
The asana requires strength, balance and flexibility. It is more intense than the Parsvakonasana. Don’t be in a hurry to try to achieve the pose. Start slow and with practice you will be able to achieve it. Practice this strictly in the mornings on an empty stomach.