Revolved Intense Side Stretch Pose
परिवृत्त पार्श्वोत्तनासन
Target Muscles
Benefits (6)
- + Deeply stretches hamstrings, calves, and hips
- + Strengthens core and improves balance
- + Increases spinal mobility and flexibility
- + Stimulates abdominal organs, aiding digestion
- + Tones the legs and glutes
- + Relieves mild back pain and sciatica
Avoid If (5)
- - Severe spinal injury or disc issues
- - Acute hamstring or hip injury
- - High or low blood pressure
- - Migraine or vertigo
- - Heart problems
About
Revolved Intense Side Stretch Pose is a challenging standing forward bend and twist that deeply stretches the hamstrings and spine. It builds core strength and balance while invigorating the abdominal organs through rotation.
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose). Inhale deeply and bring your hands into Anjali Mudra (prayer position) behind your back, or grasp opposite elbows.
2. Exhaling, step your right foot forward about 3-4 feet, and turn your left foot out at a 45-60 degree angle.
3. Ground both feet firmly, pressing down through the outer edges. Square your hips to the front, drawing the right hip back and pushing the left hip forward.
4. Inhale and lengthen your spine. Exhaling, begin to fold forward over your right thigh, keeping the spine straight.
5. Place your left hand on the floor or a block to the outside of your right foot. If possible, keep the right hand behind your back or place it on your right hip.
6. Inhale to lengthen the spine, and on an exhale, twist your torso to the right, rotating your chest towards your right knee.
7. Draw the right shoulder blade back and open the chest. Turn your head to gaze upwards, if comfortable.
8. Keep your legs strong and maintain level hips. Expand with each inhalation and deepen the twist with each exhalation.
9. Hold the pose for 30 seconds to 1 minute. Inhale to slowly come up to standing and bring your feet together.
10. Rest for a few moments before repeating on the other side.