Secrets of Performing Parivrtta Parsvakonasana, Yoga Pose Technique, Benefits of the Asana

Parivrtta Parsvakonasana - an inverted variation of Uttthita Parsvakonasana , this yoga pose requires great flexibility to deeply enter the twist and keep the back leg extended.

Execution Technique

Step 1:

Stand in Tadasana (mountain pose). On the exhale, step your foot back or spread your legs in a jump to a distance slightly wider than your shoulders (preferably 120-130 centimeters apart). Feet are parallel to each other. Place your hands on your hips. Press the heel of your right foot into the floor, and without lifting your heel from the floor, lift your toe and turn your foot and hip to the right by 90 degrees. Turn your left foot slightly to the right. Check your legs: both heels should be at the same level - with the described version of the legs turning, the heels should remain at the same level. Tighten your thighs, your legs should be strong. The right thigh, knee, and toes should point strictly to the right. Pull up your knees.

Step 2:

Exhale and turn your torso to the right until you are directly above your right leg - turn your hips to the right - the femoral bones look strictly straight, towards the knees. On the exhale, bend your right knee and squat on your leg so that your right thigh becomes parallel to the floor (if possible). Keep your left leg active, push your thigh out, at the same time, resist raising your left thigh, tucking your tailbone towards your pubis.

Step 3:

With the next exhale, twist to the right and lower your torso, bring your left armpit to the outside of your right knee and place your left hand palm down on the inside of your right leg. Trying not to pinch your sides (stretch for this with the crown forward), twist your spine more strongly to the right. Breathe deeply and calmly. Extend your right arm over your head along your right ear, your gaze is directed at your palm. Pull your shoulder blades together and down, pull your shoulders away from your ears.

Step 4:

Stay in the pose for 30 seconds to 1 minute, breathe deeply and calmly.

Exiting the Pose

On the inhale, lift your palm off the floor, come out of the twist and lift your torso. Straighten your right leg, turn your feet and torso 180 degrees and repeat the asana to the left for the same amount of time. Then return to Tadasana.

Asana Adjustment / Control Points

1. actively pull up the knee of the back leg while in the pose;
2. strive to press the outer part of the foot of the leg that is behind into the floor;
3. do not pinch your sides during twists - stretch your crown forward, pull up your lower abdomen;
4. try to twist your torso (chest and abdomen) towards the twist;
5. do not raise your pelvis - try to lower it as low as possible (a sharp angle in the bent knee is allowed - until you have sufficient stretching).

Benefits

Contraindications

Preparatory Yoga Exercises

Most standing asanas are preparation for performing this complex asana:

• Baddha Konasana;
• Parivritta Trikonasana ;
• Upavistha Konasana;
• Virasana;
• Gomukhasana.

Advanced Practice

Turn your back leg more - from 45 to 60 degrees. With this position of the legs, the work in the pelvic area will be intensified. If necessary, place the back heel on a support (block/book).

Variations

Simplified Version

Beginners often find it difficult to maintain balance in this pose. To improve balance, use the tips below:

• support the heel of the back leg, placing it on a sandbag or a thick book, or fix the heel against the wall;
• you can perform this asana in a different variation of hand placement - folding them in the Namaste gesture (anjali mudra). Perform steps 1 through 3 as described above. Bring your shoulder and arm behind the outside of the bent leg, but do not straighten your arm. Grasping your hand on your thigh, bend both arms at the elbows and bring them together in a Namaste gesture at chest level. Use the pressure of your hand on your thigh and palms on each other to increase the twist in your upper back.