The Parivrtta Parsvakonasana pose is a great yet challenging pose that can help to improve muscle strength and flexibility. This pose can also open your side ribs and is said to help with stretching your muscles. It took me a few goes to complete this pose, but now I can do it successfully, so you may need some practice. In this post I will give you the steps needed to complete the Parivrtta Parsvakonasana yoga pose successfully.
STEP 1: Start by standing in the Tadasana pose. Exhaling, lightly jump or step your feet so they are about 3 1/2 to 4ft apart. Resting your hands down onto your hips, turn your right foot to the right so it sits about 90° before turning your left foot slightly in facing the right. With your right heel, align it with your left heel before firming your thighs and turning your right thigh outwards. The kneecaps centre should be in line with your right ankle centre.
STEP 2: Turn your torso so it moves to the right while exhaling until you’re directly facing it out over your right leg. While completing this, lift your heel up and off the floor as you are spinning on the ball of your foot until your left inner foot is parallel with your right inner foot. Press your thigh upward toward the ceiling while strongly extending through your left heel to help keep your left leg active. Simultaneously, resist the lift of your thigh by taking your tailbone and pressing it toward your pubis.
STEP 3: Turn further with another exhale and with your torso lean it down while placing your left hand and the inside of the right foot on the floor. Digging your thumb into the crease on your right hip, push your thighbone down so it is toward the floor. With your shoulder blades firm them into the back of your ribs, lean your torso back slightly so it is away from your inner thigh. Hold this position for a couple of breaths.
STEP 4: If you find that this position is challenging, stay in it for the recommended timeframe. If you want to challenge yourself, with your elbow bend it and bring it to the outside of your right knee. Use the elbow and knee to resist against each other. Straighten your left elbow, if possible, and reach your hand toward the floor. With your right hand keep it sitting on your hip or you can easily stretch it out over the back section of your right ear with your palm in a downward facing down. Use your head to look at your right arm before softening and lengthening your belly. With your spine extend it with each inhalation before increasing the twist as you breathe out.
STEP 5: Hold the position for up to 1 minute before inhaling to come up and exhaling to help release the twist. With the feet reversed, repeat for the same length of time to the left. Return to the Tadasna pose.