Vinyala

Pose sheet

Revolved Goddess Pose

Parivṛtta Utkaṭa Koṇāsanaपरिवृत्त उत्कट कोणासन

Wide squat with hands on thighs, torso leaning forward and rotating sideways.

Open this pose in the 3D body

Steps

Support

Both soles grounded; hands rest on the thighs.

Enter

  1. Step your feet wide; turn your toes outward.
  2. Bend your knees over your ankles, tracking in your toes' direction.
  3. Place both hands on your thighs, just above your knees.
  4. Hinge forward from your hips, keeping your back long.
  5. Exhale and turn left, bringing your right shoulder forward.

Hold

  1. Keep your knees pointing in the same direction as your toes.
  2. Keep your heels grounded and your pelvis centered.
  3. Lengthen your back without rounding; rotate your chest.
  4. Keep your right arm straight and your left elbow bent.

Exit

  1. Inhale and return to center, maintaining your squat.
  2. Repeat to the right, reversing your arms and gaze.
  3. Untwist; rise, straighten your legs, and step your feet together.
Breathing
Inhale before twisting; exhale to twist; breathe softly.
Gaze
Over your left shoulder.
Duration
About six breaths per side.

Adapt

Adaptations

  • ChairSit with legs wide, feet grounded; twist with hands on thighs.
  • Lower gazeLook down and reduce your neck rotation.
  • Higher squatBend your knees less, keeping your hands on your thighs.
  • Smaller twistReduce your rotation without changing your leg position.

Variations

  • Dynamic: alternate twists, returning through center.

Signals of effort

  • Sustained squat with the legs wide apart.
  • Torso leaning forward and twisting over a steady base.
  • Neck rotation when looking over the shoulder.
  • Palms pressing against the thighs.