Parivrtta Malasana
Revolved Squat
Wind with us through the twisted path of our Parivrtta Malasana Uncovered. Like the hidden alleys of an old city that lead to secret art galleries, this revolved garland pose brings an artistic twist and creative inspiration into your urban life.
Category: Twists
Twists are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Twists has a relaxing effect: you supply your muscles with oxygen and release tension.
VAYUS
Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Revolved Squat has its own unique effects on these vayus.
Apana Vayu – The Grounding Force
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Parivrtta Malasana challenges the feet to stand firmly on the earth and at the same time press against the floor, which strongly stimulates Apana Vayu, the downward-directed energy. This pose grounds us, anchors our energy and creates a deep feeling of stability. For all who long for a calm anchor in a stormy sea, this is the pose that grounds you and reminds you that you are home.
Samana Vayu – The Balancing Force
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The twist of the torso in this asana centers and concentrates the energy in the navel area, which activates Samana Vayu, the balancing energy. This fosters inner harmony and supports digestion on a physical and emotional level. When life pulls you in different directions, Parivrtta Malasana can help you rediscover your inner center and balance yourself.
Prana Vayu – Expansion of Consciousness
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As the torso twists, the ribcage opens slightly, which stimulates Prana Vayu, the vitalizing energy of the heart. This awakens the joy of life and creates space for deep breaths and matters of the heart. When you feel down or constricted, Parivrtta Malasana can serve as a loving gust of wind that refreshes and revitalizes your heart space.
CHAKRAS
Muladhara Chakra (Root Chakra)
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Parivrtta Malasana requires a deep anchoring and connection to the earth, just like the simple Malasana. The Muladhara Chakra, located at the lower end of the spine, represents our physical foundation, our connection to the earth and the feeling of safety. In moments when you feel insecure or lost, the revolved squat can help you ground yourself again.
Swadhisthana Chakra (Sacral Chakra)
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The hip opening and rotation in Parivrtta Malasana influence the Svadhisthana Chakra in the lower abdominal area. This chakra is the center of emotions, fluidity and creativity.
Manipura Chakra (Solar Plexus Chakra)
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Through the twisting and opening of the upper body in Parivrtta Malasana, the Manipura Chakra in the navel area is also activated. This chakra stands for self-confidence, drive and willpower.
KOSHAS
Annamaya Kosha (Physical Body)
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Annamaya Kosha refers to our physical structure. In Parivrtta Malasana, the flexibility of the hips and ankles is intensely fostered, while the torso experiences a torsion.
Pranamaya Kosha (Energy Body)
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Pranamaya Kosha is the sheath of our life energy. Through the twist in Parivrtta Malasana, the flow of energy in the entire torso is activated and strengthened.
Manomaya Kosha (Mental Body)
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Manomaya Kosha describes our mental state. This asana requires concentration and conscious breathing, which contributes to mental centering.
Vijnanamaya Kosha (Intellectual Body)
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Vijnanamaya Kosha deals with intuition and insight. Parivrtta Malasana can help develop a deeper body awareness and deepen the understanding of your own physical and emotional limits.
Anandamaya Kosha (Spiritual Body)
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Anandamaya Kosha is our deepest level, connected with pure joy and bliss. When Parivrtta Malasana is practiced with devotion and conscious breathing, it can convey a feeling of inner peace and contentment.
DOSHAS
Vata
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The grounding in Parivrtta Malasana offers a stable base that helps the often moody Vata dosha anchor itself. The twist, although dynamic, can, when performed correctly, help stabilize the Vata qualities and calm the nervous system.
Pitta
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Through the stimulating effect of the twist on the belly, Parivrtta Malasana can foster digestion and thus balance the fiery nature of the Pitta dosha. At the same time, the pose can help dissipate heat and tension and soften the Pitta qualities.
Kapha
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Parivrtta Malasana, a revolved squat, adds a twist to the base pose that offers additional stimulation in the abdominal area. This additional activity has an enlivening effect on the Kapha dosha, helps combat sluggishness and fosters the flow of the body's energy system.
Key Information for Correct Execution
Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.
Common Mistakes
Common mistakes are the knees falling inward and the thighs collapsing inward.
Our Tip
One tip is that this twist is very pleasant, as it stretches all the way into the outer hips. It is one of the few twists that is also suitable for pregnant women, as it exerts no pressure on the belly but opens the hips and stretches the shoulders.
Variations
As an arm variation, you can also work here with a bind and grip the wrist of the arm behind you to roll your upper shoulder further back and open the ribcage more. If you find it difficult to bring the heels to the floor, place them on the edge of a folded blanket.
Physical Effect
Spinal Rotation
In Parivrtta Malasana, the revolved version of the squat, the entire spine is subjected to a rotation. This twisting movement can help hydrate the intervertebral discs and foster the flexibility between the vertebrae.
Deeper Hip and Leg Stretch
As with Malasana, practitioners benefit from an intense hip stretch, but the twist adds an additional stretch of the outer hip musculature and the thighs. This can especially benefit people who feel tension in the glute muscles or the iliotibial band (ITB).
Stimulation of the Internal Organs
Through the combination of squatting and twisting, pressure is exerted on the internal organs of the lower abdomen, especially the intestines and the liver. This can not only stimulate digestion but also support the body's detoxification functions.
Effects on Psyche and Emotions
Rooted Flexibility
Parivrtta Malasana, the revolved squat, requires a deep anchoring in the heels while the upper body twists and extends upward. This fosters the ability to be flexible in the world of thoughts while remaining firmly anchored in your convictions and values.
Courage to Change
The twist in this pose encourages you to step out of your comfort zone. It symbolizes the letting go of old patterns and the courage to accept new perspectives.
Emotional Detox
The twist combined with the squat position in Parivrtta Malasana can act as a powerful detox for the emotional body. It fosters the release of held emotions and makes it possible to recharge with new energy and freshness.
Props
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Author of this Asana
Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.
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