Vinyala

Pose sheet

Revolved Seated Forward Bend

Parivṛtta Paścimottānāsanaपरिवृत्त पश्चिमोत्तानासन

Sit with straight legs together; twist your torso and hold opposite feet.

Open this pose in the 3D body

Steps

Support

Sitting bones and heels.

Enter

  1. Sit in Staff Pose with your legs together and straight.
  2. Fold from your hips, keeping your torso long.
  3. Grasp your left foot's outer edge with your right hand.
  4. Turn your chest left; point your right elbow downward.
  5. Reach your left arm overhead; grasp your right foot.

Hold

  1. Keep both sitting bones grounded and your legs together.
  2. Point your kneecaps and toes upward.
  3. Open your chest without shortening your upper side.
  4. Keep your elbows bent and shoulders away from your ears.

Exit

  1. Inhale, release your feet, and unwind the twist.
  2. Lift your torso and return to Staff Pose.
  3. Repeat to the right, reversing your hands and arms.
Breathing
Exhale to twist; breathe while holding; inhale to exit.
Gaze
Upward.
Duration
About 20 seconds per side.

Adapt

Adaptations

  • BlanketSit on a folded blanket beneath both sitting bones.
  • Bent kneesBend both knees; place a rolled blanket underneath.
  • StrapLoop one foot; hold both ends, other hand on your sacrum.
  • Smaller forward foldKeep your torso higher while maintaining the twist.

Variations

  • Grasp the big toe with your upper hand.
  • Final form: right ribs on left thigh, plate 165.

Signals of effort

  • Twist combined with hip flexion.
  • Upper arm overhead while gripping the opposite foot.
  • Straight knees during the forward fold.