Reverse Side Angle

Looking to improve your core strength? Practice reverse side angle or Parivrtta Parvsvakonasana. It is an intermediate pose that helps to get stronger core, stronger legs and also improves digestion in addition helps your flexibility -Healthylife

LEVEL :Intermediate

Anatomy:C hest|Core|Legs|Shoulders

Pose Type : Standing|Twist

Parivrtta Parsvakonasana :parivrtta = to turn around, revolve, parsva = side kona = angle

par-ee-vrt-tah parsh-vah-cone-AHS-anna

Benefits

• Improves flexibility
• Strengthens legs and core
• Improves digestion
• Stretches the groin, chest, and shoulders

Contraindications

• Headache
• High or low blood pressure
• Neck pain or injury

How To

1. From Warrior II (Virabhadrasana II), with your legs in a Warrior Stance and arms in a capital T, inhale to prepare
2. Exhale, reach your front hand forward and hinge your torso slightly forward
3. Rest your forearm on top or slightly inside of your front thigh
4. Extend your top arm up towards the sky, fingers pointing above you
5. Stack your shoulders on top of each other
6. Option to reach your top arm up overhead, wrapping your bicep around your ear with your fingers reaching towards the front of your space

Modify or Replace

• Rest your bottom hand on a block at any level to add depth without overextending your arms and shoulders
• Bring your top hand to rest on your top hip to allow your arm and shoulder to rest

Sequencing Tips

Before:

• Reclining Bound Angle Pose (Supta Baddha Konasana)
• Mountain Pose (Tadasana)
• Warrior II (Virabhadrasana II)

After:

• Bird of Paradise (Svarga Dvijasana)
• Warrior II (Virabhadrasana II)
• Reverse Warrior (Viparita Virabhadrasana)

Teaching Cues

• Root all four corners of the feet into the floor.
• Draw the shoulders down the back.
• Send the tailbone toward the floor.

Variations

• Find a half bind with your top arm wrapping around your lower back to grasp your hip, upper thigh, or a piece of clothing nearby
• Find a full bind from your half bind by wrapping your bottom arm under your front thigh to bring your hands to meet and interlace behind you

Watch Out For

• Back heel lifting
• Shoulder over-extension

This article and image published here with prior permission from beyogi.com