PA
Parivrtta Baddha Parsvakonasana
परिवृत्त बद्ध पार्श्वकोणासन
Advancedtwist
Target Muscles
obliquesshouldership flexorsquadricepsspine rotators
Benefits (5)
- + Deep spinal twist with binding
- + Opens shoulders and chest
- + Strengthens legs
- + Stimulates digestion
- + Builds determination
Avoid If (5)
- - Spinal injuries
- - Shoulder injuries
- - Knee injuries
- - Pregnancy
- - Low blood pressure
About
Parivrtta Baddha Parsvakonasana is a bound revolved side angle — a deep lunge twist with arms binding under the thigh and behind the back.
Step-by-Step Instructions
1
1. Start in Tadasana.
2
2. Step the right foot far back — prepare for Warrior I stance.
3
3. Bend the left knee to 90 degrees.
4
4. Inhale, arms up.
5
5. Exhale, twist the torso to the left.
6
6. Place the right elbow on the outside of the left knee.
7
7. Left arm behind the back, right arm under the left thigh — clasp hands (bind).
8
8. Open the chest, gaze upward. Hold for 5-8 breaths.
9
9. Release the bind, return to center.
10
10. Repeat on the other side.