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Foundations of Asana---Parivrtta Parsvakonasana/Revolved Side Angle Pose
- Sylvia Young
- Jul 28, 2019
- 2 min read
💟How to do:
1. Start from Tadasana/Mountain Pose. Exhale, step feet wider like 4 feet apart with feet parallel. You may adjust the width as needed. Rest hands on your hips.
2. Turn right foot out 90 degrees and turn left foot in about 45 degrees. Keep Align the right heel with the left heel;
3. Keep your thighs engaged and turn your right thigh outward so that your right kneecap and your right ankle are in line;
4. Exhale, turn your torso toward the right, square your hips toward the right leg as well. During this movement, you may lift your left heel off the ground and pivot it slightly until the inner left foot is parallel to the inner right foot. For full pose, keep the left heel on the ground if possible.
5. On another exhalation, bend your right knee until your right thigh is parallel to the ground(if possible), as long as your right knee is right above your right ankle. You may adjust the distance between two feet as needed.
6. Keep your left leg engaged, left kneecap and thigh lifted, extending through left heel;
7. Exhale, turn your torso more to the right, inhale, elongate your spine, exhale, lean torso down, bend your left elbow and bring it outside of your right knee, resisting against each other; Bring palms together as prayer;
8. Inhale, lengthen spine creating space, exhale, twist more toward the right. Soften your belly, bring it closer to your right inner thigh. Firm shoulder blades into the back ribs and lean the torso back slightly. Keep the left shoulder away from your left ear;
9. If possible, straighten your left arm and reach fingertips toward the ground, meanwhile, raise your right arm up toward the sky;
10. For a deeper stretch, bring your right arm close to your right ear, extending over your head with palms facing down. Lengthen the entire right side of your body;
11. Hold this pose for 5-10 breaths. To come out, inhale, release the twist. You may rest in Downward Dog or Child's pose. Then repeat on the other side;
💟Modifications:
1. Hands in prayer;
2. Place lower hand on the block outside of your front foot; It doesn't matter how high you can raise your upper arm. Just stay at a position where you feel the twist.
3. Place your lower hand inside of your front foot;
4. Place your lower hand inside of your front foot and on a block. You may drop your back knee down on the mat. Place a blanket under your back knee if your knee is sensitive;
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