Revolved Side Angle

Parivrtta Parsvakonasana — "revolved side-angle posture"

Also known as: Revolved Extended Side Angle, Twisting Lunge

A lunge with a deep twist: the opposite elbow hooks outside the front thigh and the chest spirals open. Strong legs, long spine, and a twist you can feel from hip to shoulder.

Step by step

1From a lunge with your right foot forward, lower your left knee to the mat or keep the back leg straight and strong.
2Bring your palms together at your chest and inhale to lengthen your spine.
3Exhale and twist to the right, hooking your left elbow outside your right thigh.
4Press the elbow and thigh into each other to lever the chest open, keeping the spine long rather than rounding.
5Stay here with hands at prayer, or open the arms — left fingertips to the floor or a block, right arm reaching over your ear.
6Keep the back leg active and the hips level as you breathe.
7Unwind on an inhale and change sides.

Benefits

✓ Rotates the spine deeply while the legs work hard to hold the lunge.
✓ Strengthens the thighs, glutes, and core.
✓ Stretches the chest, shoulders, and front of the back-leg hip.
✓ Builds heat and concentration — it's hard to think about anything else in this pose.

Make it yours

· Keep the back knee down on a folded blanket — this is the friendliest version and still a full twist.
· Rest the bottom hand on a block inside the front foot instead of hooking the elbow.
· Keep hands at prayer rather than opening the arms if the balance is wobbly.

Take care

During pregnancy, skip this closed twist and choose open variations — ask a qualified teacher for alternatives.
With a recent spinal injury, keep twists gentle and upright rather than deep and bound.
If your knees dislike the deep lunge, pad the back knee or shorten the stance.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one

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