Parivrtta Upavistha Konasana
परिवृत्त उपविष्ठ कोणासन
Target Muscles
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
- + Calms the mind and reduces fatigue
Avoid If (5)
- - Severe lower back injury or sciatica
- - Hamstring tear or groin injury
- - Recent abdominal surgery
- - Diarrhea or headache
- - Pregnancy (modify with caution)
About
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.
Step-by-Step Instructions
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. 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. 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. Grip the big toe of your right foot with your right hand (if possible) or keep the right hand grounded firmly.
5. Inhale, lift your left arm up, extending it alongside your ear towards your right foot.
6. Exhale and bend sideways from your left side towards the right leg, rotating your left palm upwards to try and grasp the outer edge of your right foot.
7. Keep the left arm straight and active. Open the chest and revolve your left rib cage upwards, releasing the neck to gaze towards the ceiling.
8. Maintain both sitting bones firmly grounded. Continue to lengthen the spine and draw the abdomen in.
9. Hold the pose for 30-60 seconds, breathing deeply and evenly.
10. Inhale, slowly come back up to the center, returning to Dandasana.
11. Repeat on the left side.