YanvaYoga > Yoga Poses > Revolved Garland Pose

Revolved Garland Pose - Parivrtta Malasana

Revolved Garland Pose - YanvaYoga

Contents

Revolved Garland Pose or Parivrtta Malasana in Sanskrit (“parivrtta” meaning “revolved”, “mala” meaning “garland”, and “asana” meaning “posture” ) is a powerful twist that opens the hips and shoulders while strengthening the spine.

Revolved Garland Pose stretches and engages the core muscles, helping to create stability in your movements. If you practice this pose regularly can experience improved balance, increased flexibility, and increased overall strength. Whether you’re just starting out with yoga or are looking to deepen your practice, this pose can help you achieve your goals!

Pose Detail

Step-by-Step Instructions

Step 1
Begin in a squatting position with your feet slightly wider than hip-distance apart and your toes pointing outwards. Lower your hips down towards the ground, bringing your buttocks as close to your heels as possible.
Step 2
Place your hands in prayer position in front of your chest, pressing your elbows against your inner thighs.
Step 3
Take a deep inhale and lengthen your spine, lifting your chest and chin upwards.
Step 4
Exhale and twist your torso to the right, bringing your left elbow to the outside of your right knee. Press your elbow against your knee, and use the resistance to deepen the twist in your spine.
Step 5
Place your palms together in prayer position, and use your upper arm to push against your knee and help you twist deeper.
Step 6
Hold the pose for 5-10 deep breaths, then release and repeat on the other side.

Benefits and Contraindications

Benefits

Improves digestion

Relieves tension in the back and spine

Improves overall balance

Stretches the hips and groin

Activates your core muscles

Calms the mind

Opens hips, chest and shoulders

Contraindications

Shoulder, hip, or back injury

High blood pressure or heart problems

Low back pain

Knee injuries

Photo poses in different angles

Modifications,Props and Tips

  • Use a block: Place a yoga block under your buttocks to make it easier to lower your hips down towards the ground.
  • Place your hand on a block or the floor: If you’re having trouble keeping your balance or reaching your elbow to your knee, you can place your hand on a block or the floor for support.
  • Use a strap: If you can’t reach your elbow to your knee, use a yoga strap to connect your hand and knee. This will help you deepen the twist without straining your neck or shoulders.
  • Don’t force the twist: Remember to listen to your body and only twist as far as feels comfortable. You can gradually deepen the twist with each exhale.
  • Keep your spine long: It’s important to maintain a long spine throughout the pose. If you find that you’re hunching forward, try sitting on a block or cushion to elevate your hips.
  • Modify the arm position: If you can’t bring your palms together in prayer position, you can keep your hands on the ground or place one hand on your knee and the other on the ground.
  • Practice against a wall: If you’re having trouble balancing or keeping your heels on the ground, try practicing the pose with your back against a wall.

Variations

Top Preparatory Poses

Top Follow-Up Poses

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.