Parivrtta Ardha Padmasana or Extended Leg Half Lotus Twist Pose gives the tremendous stretch and rotation to the chest and spine. The pose strengthens the entire back, spine, and core.
Experts believe that regular practice of Parivrtta Ardha Padmasana (Extended Leg Half Lotus Twist Pose) is very useful for relieves tension in upper, middle, lower back. It frees the rib cage, chest, and shoulders and increases the ankle, hip, knee flexibility for Lotus.
The Parivrtta Ardha Padmasana or Extended Leg Half Lotus Twist Pose improves flexibility of the hip, knee and ankle joints and strengthening the muscles of the back and spine, which are essential for seated meditation.
|Known as:||Parivrtta Ardha Padmasana, Extended Leg Half Lotus Twist Pose, Half Bound Lotus Variation Revolve, Parivrtta Ardha Baddha Padmasana, Extended Half Bound Lotus Twist Pose, Parivritta Ardha Baddha Padma Paschimottanasana, Revolved Half Bound Lotus Western Intense Stretch Pose, Revolved Half Bound Lotus Seated Forward Bend and Half Lord of the Fish Pose|
|Sanskrit name||परिवृत्त अर्ध पद्मासन|
|IAST:||Parivṛtta ardha padmāsana|
|Pronunciation:||puh-ri-VRIT-tuh UHR-duh pod-MAHS-anna|
|Type:||Seated, sitting, forward bend, twist, binding, hip opener pose|
|Total time:||30 to 60 seconds|
|Drishti:||Parshva Drishti (to the right), Parshva Drishti (to the left)|
|Chakra:||Muladhara chakra, Manipura chakra, svadhisthana chakra|
|Focus:||Back, core, legs|
|Indications:||Backache, hip pain, constipation, asthma, anxiety, blood pressure, urinary incontinence, IBD or IBS|
|Counterposes:||Trianga Mukhaikapada Paschimottanasana, Janu Sirsasana|
|Preparatory poses:||Supta Baddha Konasana, Head-to-knee Pose, Malasana, Cow Pose, Baddha Padmasana, Yogamudrasana, Ardha Baddha Padma Paschimottanasana|
|Follow-up poses:||Lord of the Fish Pose (Ardha Matsyendrasana)|
|Contraindications:||Kneecap, shoulders, neck, back, hips or ribs injury, herniated disc, migraine, menstruation, pregnant women, high blood pressure or low blood pressure|
Parivrtta Ardha Padmasana derived from the Sanskrit name that comes from six words — Parivrtta + Ardha + Padma + Asana:
- “Parivrtta” = “to turn around or revolve or twist ”
- “Ardha” = “half”
- “Padma” = “lotus”
- “Asana” = “pose or posture”
In this posture, one leg is placed in Ardha Padmasana, where the lotus leg is closed behind the back (Baddha) with the same hand. Then with this posture, the torso is turned to the side include parivrtta as the name. It is also known as Extended Leg Half Lotus Twist Pose and Revolved Half Bound Lotus Western Intense Stretch Pose.
Benefits of Parivrrta Ardha Padmasana
The physical and mental benefits are listed below:
- Physical Benefits:
- Stretches the chest and spine
- Strengthens the core, spine, back
- Opens the hips, shoulders, chest, ribcage, ankles and knees
- Relieves tension in the entire back (upper, middle, lower)
- Frees the shoulder, chest and rib cage
- Increases the flexibility of knees, hips, ankles
- Stimulates the abdominal organs
- Improves the functions of digestive system and various organs
- Gives the navel and abdominal organs
- Mental Benefits:
- Reduces anxiety
- Reduce stress
- Relieve fatigue
Step-by-step Parivrtta Ardha Padmasana
Start siting on the floor with the left leg straight and the right leg in the Ardha Padmasana, then take the right hand behind you and grab the right leg. If you can’t hold the hold, use a belt to close the gap.
Take the right knee away from the left knee until the thighs form a right angle, twist the body to the right so that the chest is toward the right knee, and place the left hand on the left knee. The floor between the shoulders will now be on the same line as the left foot.
Merge downward into the earth through the perineum and sit bones, and move upward through the fontanelles. Raise and expand the chest, move the shoulders back, lower the shoulder blades and keep the navel gently back towards the spine. Breathe smoothly. Wait for the internal signal to proceed.
Slide the hand over the left ankle, look down at the left arm and align the left elbow and shoulder directly over the left leg. Roll the upper arm out to the side and shrug the left shoulder down away from the ear. Exhale, pull the abdominals in and up.
As you inhale, bring the lower back in and up, stretching the rib cage from the waist up; Breathe upward into the sternum to lengthen the spine and core. As you exhale, push into the left arm, twisting the belly, chest, and head into the right-facing pose, and then pull gently with the right hand. Press the back of the left thigh firmly to the floor, and try to move the right knee away from you as you swing deeper into the pose. Maintain the left-hand alignment, and look straight back.
Here the tendency will be to pull yourself with the left hand towards the left foot. Instead, press the left arm completely straight, so that you’re away from the foot. Push off with the left hand and pull with the right while taking the right elbow backward. Stretch the chest away from the waist, turn the chest and head to the right, roll both shoulders back, and slide the shoulder blades backward to help open the chest. Keep the navel towards the back of the spine. Keep pushing the chest through the shoulders.
Breathe comfortably, with emotion. Bring the currency to life. As you exhale, stretch your chest up, moving the thoracic spine (behind the heart) in and up to open and support the chest. As you exhale, slowly swirl deeper into the twist.
Look straight back at infinity for a while, and move forward briefly to the left hand and foot.
When you can’t move any further, stay where you are, keep breathing smoothly, and get used to the intense stretch. Fix the alignment of the energy flow and try to relax without losing the dynamic stability of the pose. Calmly go after the turn. Stay here a minute. When you feel it is time to come out of the pose, take a deep breath; Then exhale and rotate completely, accelerating the energy for a few seconds. Enjoy the way it feels. Then release the pose and switch sides.
Precautions and contraindications
The practice of this mudra should be avoided if there is any kind of injury around the knee cap, shoulders, neck, back, hips and ribs.
Slip disc problem
Slip discs in your back or neck can cause additional or severe pain due to the practice of Parivrtta Ardha Padmasana (Extended Leg Half Lotus Twist Pose). So there is a need to be careful with it.
Arthritis can affect joints in the neck, back, hips, knees or parts of the spine, therefore, intense stretching of these joints is avoided during the practice of yoga, and this pose requires extreme flexibility of these joints. Is.
Practicing Parivrtta Ardha Padmasana (Extended Leg Half Lotus Twist Pose) compresses and contracts the abdominal muscles and hence any problem related to digestion can make these muscles weak leading to complications.
Migraine or headache
Breathing plays an important role in the practice of this yoga posture, while your abdomen and chest are compressed, there can be a possibility of breathlessness, which can lead to a headache. Therefore, it is best to practice Parivrtta Ardha Padmasana (Extended Leg Half Lotus Twist Pose) with proper guidance of an experienced yoga teacher/instructor.
Pregnant women and menstruation
It is best to avoid getting pregnant because of the pressure around the abdomen. Avoid practicing this yoga pose during menstruation, as the pressure around the abdominal and pelvic region will bring more discomfort.