Side Bends

Parivrtta Upavistha Konasana

Revolved Seated Wide-Angle Side Bend

Turn with us on the dynamic stage of our Parivrtta Upavistha Konasana Uncovered. Like a dancer turning amid the urban bustle, this revolved wide-angle posture brings energy and joy into your urban life.

Category: Side Bends

Side Bends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Side Bends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

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 Seated Wide-Angle Side Bend has its own unique effects on these vayus.

Vyana Vayu – Expansion and Opening

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In Parivrtta Upavistha Konasana, Vyana Vayu is activated through the far-reaching stretch of the legs and the lateral twist of the upper body. The pose fosters the even distribution of energy throughout the entire body, especially from the legs over the torso to the arms. This asana supports the expansion and connection of all body parts, which strengthens the feeling of wholeness and integration.

Udana Vayu – The Ascending Energy

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The twist in Parivrtta Upavistha Konasana stimulates Udana Vayu, especially through the straightening and rotation of the upper body. As you twist and align the upper body upward, Udana Vayu supports the upward movement of the energy, which leads to mental clarity and a feeling of lightness. This pose helps direct the energy upward, which improves expression and communication.

Prana Vayu – Expansion of Consciousness

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In Parivrtta Upavistha Konasana, Prana Vayu is activated through the opening of the ribcage during the twist. The pose fosters a deep breathing that strengthens the flow of life energy into the chest space. Through the twist and the stretch, Prana Vayu is activated, which opens the heart and increases vitality. This asana helps bring fresh energy into the body and enliven the energy system.

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Energy Centers

CHAKRAS

Manipura Chakra (Solar Plexus Chakra)

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The Manipura Chakra is located in the solar plexus and represents our self-confidence and our control. Parivrtta Upavistha Konasana can help strengthen this chakra by addressing the abdominal musculature and fostering the inner strength. Through the activation of this chakra, we can attain a feeling of self-determination and control.

Swadhisthana Chakra (Sacral Chakra)

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Parivrtta Upavistha Konasana can also influence the Swadhisthana Chakra, located in the lower abdomen near the sacrum and standing for our emotions and creativity. The hip opening in this pose can help release emotional blockages in this area and foster the creative flow.

Muladhara Chakra (Root Chakra)

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The Muladhara Chakra, our root chakra, is located at the base of the spine and stands for our feeling of safety and stability. Parivrtta Upavistha Konasana requires a good balance and thus fosters stability, which directly addresses the Muladhara Chakra.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Annamaya Kosha refers to the physical level of our body – our bones, muscles and organs. The practice of Parivrtta Upavistha Konasana activates the muscles of the core, the legs and the arms and thus fosters the strengthening of the physical body.

Pranamaya Kosha (Energy Body)

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Pranamaya Kosha represents our energy body, the flowing prana or life force. Through the twisted, laterally open aspect of this posture, the flow of energy is fostered especially in the area of the solar plexus and the hips.

Manomaya Kosha (Mental Body)

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Manomaya Kosha is the level of the mind and the emotions. Parivrtta Upavistha Konasana requires concentration and mental presence, as it is an advanced pose. The asana can help focus the mind and break down emotional tension.

Vijnanamaya Kosha (Intellectual Body)

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Vijnanamaya Kosha refers to our intuition and our deeper understanding. The practice of Parivrtta Upavistha Konasana can help develop a deeper understanding of one's own body and mind, as it requires awareness and control over various body parts.

Anandamaya Kosha (Spiritual Body)

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Anandamaya Kosha is the deepest layer, which represents pure consciousness and happiness. Practicing this asana can evoke a state of joy and bliss, especially after you have mastered the pose.

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Body Constitution

DOSHAS

Vata

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Parivrtta Upavistha Konasana can increase the Vata dosha, as the pose involves a dynamic twist and stretch that activates the movement energy of Vata. The seated posture combined with the twist fosters mental alertness and flexibility, which leads to an increase in the Vata qualities. This asana can stimulate creativity and mental clarity, but should be practiced with care with an already high Vata level.

Pitta

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Although Parivrtta Upavistha Konasana is an energetic pose, the twist helps reduce the Pitta dosha by massaging the internal organs and opening the chest area, which has a cooling and calming effect. The deep breathing fostered in this pose helps break down excess heat and irritability.

Kapha

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Parivrtta Upavistha Konasana reduces the Kapha dosha by energizing the body and stimulating circulation. The pose demands mobility and activity, which helps mobilize the Kapha energy and break down stagnation and heaviness. This asana is especially useful when you feel sluggish or lethargic, as it helps increase the flow of energy in the body and reduce Kapha.

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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.

1Come into an upright sitting position. If you tend to round in the upper body, sit on the edge of a blanket to keep the spine upright.

2Open the legs into a wide straddle. Go only as far as is comfortable for you. Make sure you feel a stretch, but never pain.

3Activate the thigh musculature, rotate both thighs outward and back and flex the feet. Extend your upper body long and ground both sitting bones firmly on the floor.

4Place your right hand on the inner side of the right thigh. Push yourself back into the left buttock with the lower hand.

5Roll the left shoulder back and, on the inhalation, lead your left arm upward. On the exhalation, extend it over the head toward the right leg to open and stretch your upper body laterally.

6Breathe deeply into the left flank and feel the stretch.

7On the exhalation, turn the upper body under your left armpit even further toward the ceiling. Keep the sitting bones firmly anchored on the floor. If possible, look up to the ceiling under your armpit. The twisting of the spine and the gaze upward support the twist.

8Hold the pose for about 1 minute to experience the full effect of this deep side bend.

9To come out of the pose, use your lower hand and push yourself back to sitting with the inhalation. Repeat the exercise on the other side.

Common Mistakes

Common mistakes in this pose are that the buttocks lift off the floor and the upper body falls forward. The goal is not to bring the head to the leg, but to maintain length and alignment in the upper body during the exercise.

Our Tip

A tip for this pose is to pause a moment between the two sides and feel the unique effect of this deep side bend. Enjoy the inspiring and centering effect of the pose and breathe consciously during the exercise.

Physical Effect

Muscular Mastery

Parivrtta Upavistha Konasana is a power plant for the musculature. The pose intensely engages the muscles of the legs, including quadriceps, calves and thigh adductors. It also strengthens the pelvic floor and activates the deep-lying abdominal muscles, which leads to an improved stability and balance. So if you suffer from muscle weakness or imbalance, this pose can be a very effective method to strengthen and tone these areas.

Spinal Waves

Twisting movements, as they occur in Parivrtta Upavistha Konasana, are fantastic movements for increasing the mobility of the spine. The asana fosters the rotation of the spine and helps improve the flexibility of the vertebrae and the surrounding musculature. With regular practice, this can help with problems of stiffness or pain in the spine.

Organ Olympiad

This pose also has a positive effect on the internal organs. Through the deep twist, a kind of “massage” is generated for the internal organs, including liver, spleen and kidneys. This “massage” can improve circulation in these areas and help improve the body's detoxification ability. Thus Parivrtta Upavistha Konasana can improve general health and well-being with regular practice.

Effects on Psyche and Emotions

Defusing the Stress Bomb

Parivrtta Upavistha Konasana, through its ability to calm the nervous system, can be very effective for reducing stress. The intensity of the twist paired with the alignment to the breath fosters a deeper concentration and helps distract from unwanted thoughts.

Emotional Detoxifier

This twisting pose is also known for releasing emotional toxins. Often we store unconscious emotions in our physical bodies, especially in our hips and in the lower back area. The twist in Parivrtta Upavistha Konasana can help release and clear these deep-seated emotions.

Boosting Self-Confidence

Parivrtta Upavistha Konasana can also help strengthen self-confidence and self-respect. The pose demands physical strength and endurance as well as mental concentration and discipline.

Props

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Manish

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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