PA

Intermediatetwist

Parivrtta Upavistha Konasana

परिवृत्त उपविष्ठ कोणासन

Parivrtta Upavistha Konasana is an intermediate seated twist and lateral bend that deeply stretches the hamstrings, groins, and sides of the torso. It helps to lengthen and decompress the spine while opening the hips and chest.

Anatomy Involved

Benefits

6

Stretches hamstrings, groins, and inner thighs
Lengthens and decompresses the spine
Massages abdominal organs, aiding digestion
Opens the chest and shoulders
Improves spinal flexibility and mobility
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Severe lower back injury or sciatica
Hamstring tear or groin injury
Recent abdominal surgery
Diarrhea or headache
Pregnancy (modify with caution)

Common Mistakes to Avoid

✕Forcing the twist from the shoulders instead of initiating from the abdomen

✕Rounding the spine — maintain length before rotating

✕Lifting one sitting bone off the floor

✕Holding the breath during the rotation

✕Twisting beyond a comfortable range — respect your body's limits

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Lengthen the spine on the inhalation, deepen the twist on the exhalation
2Initiate the rotation from the navel, then the chest, finally the head
3Keep both sitting bones grounded equally
4Maintain the length of the spine — do not collapse into the twist
5Use the breath to create space for the rotation
6Allow the hip joints to open gradually — never force

Pose Details

Helps With

sciaticadigestive problemsflexibilityposture correction

Pose Type

twisthip openerlateral bend

Body Focus

spinehipscore

Focus Areas

flexibilitystrengthbreathingendurance

Best For

desk workersathletesrunners

Yoga Styles

iyengarhathavinyasa

When to Practice

peak posemorningquick practice

Position

seated

Modify If You Have

hamstring injury

Place a block under the hand and do not attempt to grasp the foot; keep the leg less wide.

sciatica

Avoid deep twisting; focus on lengthening the spine and a gentle lateral bend.

pregnancy

Twist gently and avoid compression of the abdomen, widen the legs more if needed.

Practice Flow

Staff Pose

Baddha Konasana

Bharadvajasana I (seated)

PA

This pose

Supta Tadasana

Savasana

About this Pose

Parivrtta Upavistha Konasana is an intermediate seated twist and lateral bend that deeply stretches the hamstrings, groins, and sides of the torso. It helps to lengthen and decompress the spine while opening the hips and chest.

How to Practice

1

1. Begin in Dandasana (Staff Pose), seated with legs extended forward. Place a folded blanket under your sitting bones to elevate the pelvis slightly.

2

2. Open your legs wide into Upavistha Konasana (Seated Angle Pose), spreading them as far as comfortable. Keep the heels firm and toes pointing upwards.

3

3. Inhale and lengthen your spine. Exhaling, turn your torso towards your right leg, placing your right hand on the floor either inside or outside your right leg. Use a block if your hand doesn't reach the floor.

4

4. Grip the big toe of your right foot with your right hand (if possible) or keep the right hand grounded firmly.

5

5. Inhale, lift your left arm up, extending it alongside your ear towards your right foot.

6 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Parivrtta Upavistha Konasana

What is Parivrtta Upavistha Konasana?

Parivrtta Upavistha Konasana is an intermediate seated twist and lateral bend that deeply stretches the hamstrings, groins, and sides of the torso. It helps to lengthen and decompress the spine while opening the hips and chest.

What are the benefits of Parivrtta Upavistha Konasana?

Stretches hamstrings, groins, and inner thighs. Lengthens and decompresses the spine. Massages abdominal organs, aiding digestion. Opens the chest and shoulders. Improves spinal flexibility and mobility. Calms the mind and reduces fatigue.

Who should avoid Parivrtta Upavistha Konasana?

Avoid this pose if you have: Severe lower back injury or sciatica, Hamstring tear or groin injury, Recent abdominal surgery, Diarrhea or headache, Pregnancy (modify with caution).

How many steps are in Parivrtta Upavistha Konasana?

Parivrtta Upavistha Konasana is practiced in 11 steps. Begin in Dandasana (Staff Pose), seated with legs extended forward. Place a folded blanket under your sitting bones to elevate the pelvis slightly.

Is Parivrtta Upavistha Konasana suitable for beginners?

Parivrtta Upavistha Konasana is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Parivrtta Upavistha Konasana?

You may use: blanket, block, strap. Props make the pose more accessible and comfortable.

What conditions does Parivrtta Upavistha Konasana help with?

Parivrtta Upavistha Konasana is therapeutic for: sciatica, digestive problems, flexibility, posture correction.

What poses should I do before Parivrtta Upavistha Konasana?

Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.