In Sanskrit, “Utthita “means extended, while “Parivritta” means revolved, and “Parsvakonasana” means Side (Lateral) Angle Pose. It is one of the three side bends for stretching of the overall body.
Start with the standing pose of Tadasana, or the Mountain Pose. Exhale, and then jump or place your feet about 4 feet apart from each other. With your palms facing down, raise the arms aligned to the ground below. Rotate your left foot to the inside, and the right foot at 90 degrees to it. The centre of right ankle should be aligned with center of the right kneecap. Now begin with rotation of your torso to the left.
While exhaling, bend the right knee over your right ankle to make your shin form a 90 degree angle to the ground. Similarly, do the previous step with the left foot. Finally, your right thigh should be parallel to the ground.
Extend your left arm to the ceiling while exhaling, and then bring it to the back of your ear with the palm facing downwards on an inhale. Now increase the length of the full left side of your body, starting from the stretching of the left heel to that of left fingertips. You should be looking towards your left arm in this position.
Relax your torso’s right side onto your right thigh while maintaining the integrity and length of your inner torso. You may now bring your right arm upwards to form an Anjali Mudra with your raised left hand. Your elbows should be opened wide, with your bottom elbow stretching towards ground and top elbow towards the ceiling.
Remain in this position from 30 to 60 seconds. Gracefully exit by inhaling and slowly coming up. You may now alternate your legs and repeat the procedure for the other leg. Exit finally by returning to Tadasana.
Revolved Side Angle Pose offers the following important benefits when it is done on a regular basis:
For newcomers to yoga, Revolved Side Angle Pose is a stellar choice amongst yoga poses to broadly benefit various body parts like legs, groins, ankles, chest, lungs, shoulders and spine at once. If you are new to this yoga pose and unable to keep your back ankle anchored to the ground, you may use the following tip: simply brace the back heel against a vertical wall and imagine that you are pushing that wall away from you, or use an actual wall for support to receive the full benefits of this pose, even as a beginner-level yoga student.
For advanced users or yogis, Revolved Side Angle Pose gives many benefits in the form of increased immunity against various diseases like constipation, backache, sciatica and menstrual discomfort. You may deepen the yoga pose by placing your lower arm in the front of your bent knee thigh. This results in further stretching of your groin.
Avoid this pose or ask your yoga instructor first, if you have recently experienced the following conditions or ailments:
Feel the stretch in your back as you relax out of the Revolved Side Angle Pose.