Parivrtta Parsvakonasana

Revolved Side Angle Pose or Twisting Warrior Pose



parivrtta = to turn around, revolve
parsva = side, flank
kona = angle

(To the right is a professional doing the full Parivrtta Parsvakonasana).


Steps to reaching this pose:

Stand in Tadasana. Then, spread your feet about 4 feet apart (right foot forward) and turn your left foot out slightly to the left. Keep your right heel aligned with the left heel. Twist your thighs outwards to get an external rotation. Straighten your torso so that your hips and body are facing forward and put your hands on your hips. Exhale and bend forward so that there is a 90 degree angle on your right leg and your knee is directly over your ankle. Press into the ground strongly with your left foot (press your tailbone toward the pubis). Turn to the right and (while keeping your torso straight and firm) lean downwards. Place your left hand on the outer edge of your right foot. If possible, lean your torso back and with your right hand, open up your hips externally. Take your right hand and stretch it over the back of the right ear with the palm facing down. Turn your head to look at the right arm. As you exhale, increase the twist of the back and remain in this position for a few breaths.


To get out of this pose:

Turn your head to look forward again and replace your right hand on your hip. Lift your torso (using your legs and core). Put your other hand on your hip and step back into Tadasana.
(This pose can be done on the opposite side as well).


Benefits of this pose:

Strengthens and stretches the legs, knees, and ankles
Stretches the groins, spine, chest and lungs, and shoulders
Stimulates abdominal organs
Stamina
Digestion
Balance

Awareness:

In this pose you will feel your obliques (torso), and legs stretching the most. Many people have tight hamstrings so this pose is very helpful to loosen up those tight areas. Parivrtta Parsvakonasana is difficult for some to keep their back foot firmly on the ground and so for that reason there are modifications such as using a block to lean your hand on next to your front foot or simply bending your back left foot slightly (as long as you are reaching to plant it on the ground). There are also many variations on the hands and arms such a prayer pose. Overall in this pose you must relax and be able to breathe so that you can let go of any tension you may be holding onto and stretch your torso and legs.



(This is a modification where instead of bringing your arm to the opposite side of your front foot, you bring it to your heart center in a prayer pose).









References -

"Yoga Journal - Revolved Side Angle Pose." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. Web. 14 Apr. 2010. .

YouTube - Twisting Warrior Pose. YouTube - Broadcast Yourself. Web. 15 Apr. 2010. .

"Yoga Journal - Mountain Pose." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. Web. 14 Apr. 2010. .

http://www.yogajournal.com/media/originals/2888-30.jpg (Picture)