WEEK 12 :: TRIYOGASCHOOL : YEAR 2
We get twisty this week with Parivrtta Parsvakonasana or Revolved Side Angle Pose
🔻 Combining a standing pose with a deep twist is challenging! Revolved Side Angle asks you to keep your back heel grounded (fixed!) while moving the upper body in the opposite direction. The strength from the lower body created stability, while the length of the upper body allows space for the twist.
🔻 Because this pose is so demanding - it requires a warm-up! A wise prep would include Sun Salutations, Warrior 1 & 2, Triangle Pose, & standing or seated twists.
🔻 From Mountain Pose, step your left leg back - way back - and drop the heel to the ground, turning the toes out about 30 degrees.
🔻 Extend the arms & the upper body into a Warrior I pose. Keep the back heel grounded & thigh muscle strong. Fold the torso forward toward the front thigh. Reach your left elbow outside your right knee.
🔻 Pause here & take a breath. Re-engage your back leg & lengthen your spine. Use the leverage of elbow to thigh to twist more to the right.
🔻 If you feel capable of deepening your twist, begin to ratchet your arm further down until your outer armpit connects to your outer knee. Extend your arm and place your palm on the ground, fingers pointing forward.
🔻 Sweep your right arm forward in the same trajectory as your back leg. Move your gaze to your extended hand.
✔️ PROPS for better access :
1/ Take the pose seated in a CHAIR. Thread your front leg through the back of the chair & use the back to assist your twist. This gives you more time in the pose & allows a deepening of the heel drop.
2/ If you are unable to reach the ground, use a BLOCK to extend your reach. Place the block right outside your front foot.
3/ Another option is to take the pose with your back to the WALL. This provides support - balance can be tricky! - but also added assistance in deepening the twist.
✔️ VARIANTS for better access :
1/ One of the major challenges in Revolved Side Angle Pose is dropping the back heel down. An option you have is to keep it UP! This allows you to build strength & a deep twist regardless of whether you have the mobility to drop the back heel.
2/ Another option is to keep the back knee down. Again, this allows you to emphasize the twist & length in the spine.
✔️ VARIANT :
A final option I offer is to practice Revolved Side Angle with a bind. You can try it first with the back heel up, then lower it down.
Let me know how it goes! 🔸Be creative, be agile, have fun!