Classification: Parivrtta Kriya
Geometry: The legs are as in Vimanasana or Virabhadrasana I. Back leg is stretched straight. The front leg knee is in a 90 degree angle. Torso revolved towards the bent knee. Left hand stretched straight to the outside of the bent knee. Right arm overhead by the ear.
From Tadasana, UHP, PHP, Bend the right knee to a right angle into Virabhadrasana II.
Pivot on the back heel and turn the entire trunk, pelvis and abdomen towards the bent leg in Vimanasana.
Inhale. Raise the left arm and take the left side of the abdomen over the right thigh.
Bend the left elbow and hook the armpit on the outside of the right thigh and place the fingertips onto the floor or a block outside of the right foot. Right hand is on the right hip. Roll the right shoulder back and turn the abdomen more towards the right.
Extend the right arm straight up towards the ceiling. Look up and then extend the arm over the head in line with the ear.
To come out, release the hand from the floor, raise the trunk and come back to Vimanasana, PHP, UHP and Repeat on the left side.
Deepen the Pose:
Address the Hips. Squeeze the Outer Hips together as in Utthita Hasta Padangustasana, Garudasana, Parivrtta Ardha Chandrasana.
Lift the inner upper thigh up towards the ceiling as in Parivrtta Ardha Chandrasana.
Bend the knee perpendicular so the knee is over the ankle as in Vira I & II & Utthita Parsvakonasana.
Extend from the inner groin to the inner knee and from the outer knee to the outer hip of the bent leg as in Vira I & II & Utthita Parsvakonasana.
Extend the back leg straight as in Vira I & II & Utthita Parsvakonasana.
Revolve the trunk towards the leg as in Parivrtta Trikonasana.
Place the armpit to the outside of the knee as in Utthita Parsvakonasana but outer armpit instead of inner armpit.
Reach the arm overhead as in U. Parsvakonasana.
These asanas create mobility in the spine by giving a lateral rotational movement, which we call turning and twisting. Parivrtta means revolved, turned round. The hamstrings are not stretched as much as in Parivrtta Trikonasana, but the abdominal organs are more contracted and that aids digestion. The blood circulates well around the abdominal organs and the spinal column, and they are thus rejuvenated. The asana helps to remove waste matter from the colon without strain. ( LOY, YIAPC)
The mobility should be quick and sharp without losing balance.
Learn the following steps:
1. Keep the hand on the waist.
2. Stretch the arm towards the ceiling.
Take the arm over the head; similar to Utthita Parsvakonasana. The turning action and the exhalation done sharply should synchronise. Keep the abdomen soft with the exhalation. While attempting on the right side, the left side of the trunk should have mobility and while doing on the left side, the right should have mobility.
-Geeta Iyengar, Yoga In Action, Preliminary Course
Knee is not bent to 90 degrees.
Back leg is not stretched straight.
Back heel is lifted.
Bent leg hip moves towards knee. Pelvis is not even forward to back.
Torso is not fully revolved.
Armpit is not able to reach the outside of the bent knee.
Arm is not stretched straight overhead.
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