Vinyala

Pose sheet

Revolved Standing Forward Bend

Parivṛtta Uttānāsanaपरिवृत्त उत्तानासन

Fold your torso from your hips, rotate your chest, and lift one arm.

Open this pose in the 3D body

Steps

Support

Both feet and left palm, on the floor or a block.

Enter

  1. From Mountain, place your parallel feet hip-width apart.
  2. Exhale and hinge from your hips into Uttānāsana.
  3. Place your left palm beneath your shoulder, on the floor.
  4. Bend your left knee slightly; keep your right leg straight.
  5. Inhale to lengthen; exhale, rotate right, and raise your right arm.

Hold

  1. Keep both feet grounded and distribute your weight.
  2. Maintain length between your pelvis and the crown of your head.
  3. Bring your right shoulder toward alignment above your left.
  4. Keep your left knee softly bent and active.

Exit

  1. Lower your right arm and turn your chest toward the floor.
  2. Repeat on the other side, switching your arms and legs.
  3. After both sides, return to Half Forward Bend, then Mountain.
Breathing
Inhale to lengthen; exhale to twist. Keep breathing continuously.
Gaze
Toward your raised right hand.
Duration
3–4 breaths per side, in the bent-knee variation.

Adapt

Adaptations

  • BlockRaise your left hand on a block, keeping your torso long.
  • Both knees bentBend your right knee too, maintaining the fold from your hips.
  • Upper hand on hipRest your right hand on your hip while rotating your chest.
  • Downward gazeKeep your head aligned with your torso; look toward your mat.

Variations

  • Straight legs, one hand supported and the other raised.
  • Wide-legged twist, Parivṛtta Prasārita Pādottānāsana.
  • Fingers interlaced, palms facing up beside the right foot.

Signals of effort

  • Trunk rotation combined with hip flexion.
  • Partial weight bearing through one hand.
  • Right leg straight while the left remains bent.
  • Neck rotation when looking toward the raised hand.