Parivrtta Sukhasana
परिवृत्त सुखासन
Target Muscles
Benefits (5)
- + Improves spinal flexibility
- + Gentle massage to abdominal organs
- + Releases tension in back and shoulders
- + Calms the mind
- + Improves posture
Avoid If (2)
- - Severe spinal injury
- - Recent abdominal surgery
About
Parivrtta Sukhasana is a gentle seated twist that provides a mild stretch to the spine and shoulders. It is excellent for improving spinal mobility, releasing tension, and calming the nervous system, making it accessible for beginners.
Step-by-Step Instructions
1. Begin in Sukhasana (Easy Pose) with your legs crossed comfortably, ensuring your spine is upright.
2. If needed, sit on a folded blanket or block to elevate your hips and help maintain a straight spine.
3. Inhale, lengthen your spine, drawing the crown of your head towards the ceiling.
4. Exhale, gently twist your torso to the right.
5. Place your right hand on the floor behind you, fingertips pointing away from your body, and your left hand on your right knee.
6. Keep your neck relaxed and gaze softly over your right shoulder, or just to the side if your neck is sensitive.
7. With each inhale, lengthen your spine further, and with each exhale, deepen the twist gently from the naval.
8. Ensure both sitting bones remain grounded and the shoulders are relaxed away from the ears.
9. Hold for several breaths, feeling the gentle opening in the spine and chest.
10. Inhale to slowly unravel back to the center.
11. Repeat the twist on the left side.