The Rotated Side Angle (Parivrtta Parsvakonasana) and variation of Revolved Extended Side-Angle Pose – also known as Revolved Crescent or Crescent Twist (Parivrtta Anjaneyasana) – will work together its core and legs.
It traditionally believed to help detoxification, aids, digestion, builds strength in your legs, and rejuvenates your abdomen with a fresh supply of blood. Many yogi find that practicing this pose help relieve stress and may help reduce back pain.
|Also known as:||Rotated Side Angle Pose, Parivrtta Parsvakonasana, Revolved Crescent, Crescent Twist, Parivrtta Anjaneyasana, Parivrtta Parsvakonasana Namaste Hands, Revolved Crescent Lunge with Prayer Hands, Lunge Prayer Twist Pose|
|Sanskrit name:||परिवृत्त पार्श्वकोणासन|
|Total time:||30 to 60 seconds|
At the floor
|Chakra:||Muladhara (Root) Chakra, Manipura (Solar Plexus) Chakra, Anahata (Heart) Chakra, Vishuddha (Throat) Chakra|
|Counterposes:||Downward-Facing Dog pose (Adho Mukha Svanasana), Standing Forward Bend (Uttanasana), Child’s pose (Balasana), Extended Triangle pose (Utthita Trikonasana)|
|Preparatory Poses:||Surya namaskar, Classical Surya namaskar, Utkatasana, Parivratta Uttanasana, Baddha Konasana, Gomukhasana, Adho Mukha Svanasana, Upavistha Konasana, Parivrtta Parsvakonasana|
|Follow-up poses:||Garudhasana, Ardha Matsyendrasana, Marichiyasana, Bharadvajasana|
|Contraindications:||High blood pressure or low blood pressure, insomnia, headaches|
Benefits of Rotated Side Angle (Parivrtta Parsvakonasana)
1. Human anatomy benefits
Activates solar plexus:
When taking a turn in the Rotated Side Angle (Parivrtta Parsvakonasana), along with the pressure on the stomach, the network of nerves located in the stomach, known as the solar plexus, becomes active to improve the functioning of organs related to the stomach. The endocrine system and the glands mainly related to the pancreas are encouraged to secrete, keeping them balanced. Solar nets are related to digestion where food is converted into energy for the body and where prana is irradiated throughout the body.
Toxifies the whole body with the flow of life:
While the abdominal area receives a mild massage to improve the endocrine system of the body. Rotating in this posture helps to bring in new flow of blood through these organs, which helps in complete detoxification of the entire body. Throwing out toxins helps to give room for smooth flow of life.
2. General benefit
Keeps the sacrum, the base of the spine is strong:
In this revised side angle pose, the hips are fully bent, exerting pressure at the base of the spine, sacrum. This gentle pressure reduces the blockage of the muscles around the lower spine and thus helps in smooth flow of life throughout the spine. This ultimately strengthens the tone and spine.
Deep stretch in whole leg muscles:
The extended leg gets hamstrings, quadriceps, a deeper stretch on the calves, thereby improving blood flow and toning the leg muscles from the hips.
Deep upper body stretch on shoulder and chest:
Twisting of the upper body in the Rotated Side Angle (Parivrtta Parsvakonasana) stimulates and tones the diaphragm, with the shoulders and chest expanding.
Improves lung capacity:
While the diaphragm is extended and stretched at the bend, the ability to breathe improves toning the lungs.
Improve the balance of the body with awareness:
In the Rotated Side Angle (Parivrtta Parsvakonasana), deep stretch and torsion of the torso can be maintained only when one is aware of the stretch in the body. This awareness will further help in maintaining the balance of the body so that the flow of breath can be improved. With slow repetitive exercises, the pose looks elegant and sleek with a better balance of the body helping to maintain long-term breaths.
Built strong muscles throughout the body, giving a toned look:
The entire body, on the hips and legs, on the abdomen, shoulders and chest, neck and face, provides a deep extension in this twist, helping to flush out excess fat. Repeated burning of excess fat gives the muscles a great toned look that keeps the entire body fit.
While there is an uninterrupted flow of life throughout the body, eliminating toxins with proper function of the organs, the body exhales lethargy, bringing increased energy and freshness.
With massage of the abdominal muscles, the proper functioning of the abdominal organs improves the digestive system which eliminates problems related to constipation.
Therapeutic for lower back pain:
In Parivrtta Parsvakonasana, a deep massage of the hips takes place which is close to the gentle massage, behind the lower back. This repeated massage causes lower back pain and therefore this posture can be used to heal lower back pain, with proper support during the practice of this posture.
Symptoms related to sciatic nerve:
This posture can prove beneficial for someone suffering in the early stages of sciatica. The sciatic nerve nerves in this posture, with a stretch at the hips in a bend. This contraction can help improve the flow of life, when done very carefully, reducing the sciatic nerve, giving room for pain.
Improvement in the functioning of reproductive organs:
Revised side angle poses pressurize the lower abdomen while rotating the torso, while the reproductive organs receive massage, helping the functioning of the entire reproductive system. It can help to overcome problems related to infertility or menstrual cycle for women.
Steps of Rotated Side Angle (Parivrtta Parsvakonasana)
- Start your left leg forward and straight with your right foot in a looser. Stabilize the muscles of your legs by pulling them upward to the core of your pelvis. Square your hips by drawing your hips forward and your right hip back.
- Keeping your feet busy, raise your torso and place your hands on your front thigh.
- Keep hugging your legs to stabilize your pelvis, and use your hands against your left thigh to bend your torso to the left. Twist originates in the lower abdomen. The left hand pushes the left thigh to bend. Rear leg is strong, straight and stable.
- Now, press your palms together in the prayer position. Drop the knee of the back if necessary.
- Keep the hip square in front of you and take the breath slowly, loosen the body and as you exhale and deepen in a twisted pose.
- Stay here and build endurance to get a deep stretch for about 30-60 seconds.
Parivrtta Parsvakonasana can be a challenging pose, and there are several common mistakes practitioners can make. Everyone’s body is different, and what works for one person may not work for another. Practicing with awareness and listening to your body can help you avoid common mistakes and deepen the benefits of the pose.
Here are the five most common mistakes and how to avoid them:
- Letting the knee sink in: This can put pressure on the knee joint and strain the hips and lower back. To avoid this make sure to engage the outer hip and thigh muscles and press the knee outward.
- Slumping the shoulders or pressing the chest: This can cause tension in the neck and shoulders and limit the benefits of the pose. To avoid this, keep the chest open and lifted and pull the shoulder blades back.
- Leaning too far forward: This can put pressure on the lower back and cause the hips to drop. To avoid this, engage the muscles of the legs and core and keep the hips flat and square to the front of the mat.
- Hold the breath: Holding the breath can create tension in the body and limit the benefits of the pose. To avoid this, remember to breathe deeply and continuously throughout the pose, using the breath to support the movement.
- Forcing the twist: Forcing the twist can put pressure on the spine and lead to injury. To avoid this, work slowly and mindfully, using the breath to deepen the twist and maintain a sense of ease and comfort in the body.
It is very important to keep a few things in mind while practicing the Rotated Side Angle (Parivrtta Parsvakonasana), as it brings tremendous pressure on the body in the pose twist.
Injuries to the hips and neck:
Since the bend brings pressure on the hips and neck, it is avoided to suffer any injury to the hips or neck.
Turning the torso can bring pressure on the diaphragm, which can reduce the ability to breathe easily in this posture. And this decreased breath can add to high blood pressure and so it is best to avoid this yoga pose if one is suffering from high blood pressure, and it is best to seek guidance while practicing this yoga pose.
Difficult to balance due to migraine:
Rotated Side Angle (Parivrtta Parsvakonasana), requires a twist as well as a sense of balance throughout the body. If someone is suffering from a migraine, the body may be counterbalanced by an imbalance, so practice this posture either with support or simplify it with a bend.
Pressure on the lower abdomen can bring less oxygen if it is not easy to breathe and therefore pregnant women should be careful while practicing this yoga pose.