Vinyala

Pose sheet

Revolved Lizard Pose

Parivṛtta Utthāna Pṛṣṭhāsanaपरिवृत्त उत्थान पृष्ठासन

In a wide lunge, support one hand and rotate your chest, lifting the opposite arm.

Open this pose in the 3D body

Steps

Support

Front foot, back knee and instep, palm opposite the front leg.

Enter

  1. From Downward-Facing Dog, step your right foot outside both hands.
  2. Lower your left knee and instep; stack right knee over ankle.
  3. Turn your right foot slightly outward, keeping your knee aligned.
  4. Keep left hand under shoulder; inhale and lengthen your torso.
  5. Exhale, rotate your chest right, and lift your right arm.

Hold

  1. Keep your front knee pointing in the direction of your toes.
  2. Press through your left hand without shrugging that shoulder.
  3. Lengthen both sides of your torso and keep your neck long.
  4. Keep front foot, back knee, and back instep on the floor.

Exit

  1. Lower your right arm and turn your chest toward the floor.
  2. Place both hands down and step back to Downward-Facing Dog.
  3. Repeat on the other side, switching legs and arms.
Breathing
Inhale to lengthen your torso; exhale to rotate. Keep breathing continuously.

Adapt

Adaptations

  • BlanketPad your back knee with a folded blanket.
  • BlockPlace your supporting hand on a stable block.
  • Strap for the foot holdFor the variation, loop a strap around your back foot.

Variations

  • Twisted Dragon variation: back knee lifted, leg straight.
  • Front-leg-side hand holds back foot.
  • Twisted Dragon variation: push your front knee sideways.

Signals of effort

  • Weight on one wrist.
  • Trunk rotation with asymmetrical supports.
  • Deep front hip flexion and back hip extension.