YanvaYoga > Yoga Poses > Revolved Dancer Pose

Revolved Dancer Pose - Parivrtta Natarajasana

31.03.202327.05.2023

Revolved Dancer Pose or Parivrtta Natarajasana (PAR-EE-VRIT-TAH-NOT-AH-RAJ-AHS-ANNA) is a simple standing yoga pose that requires basic balance and flexibility in the lower back and hips. The name comes from the Sanskrit, parivrtta, meaning “revolved” or “twisted”; nata, meaning “dancer”; raja, meaning “king”; and asana, meaning “pose” or “posture.”
In this asana, the yogi stands on one leg and lifts the other with the knee bent. The arms are spread to the sides with bent elbows and palms facing forward, similar to a surrender sign. The torso twists toward the raised knee.
Parivrtta natarajasana is also known in English as Shiva Twist Pose.

Pose Detail

By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses
Difficulty: Intermediate
Body Position: Standing Yoga Poses, Twist Yoga Poses

Step-by-Step Instructions

Step 1

Commence in Mountain Pose (Tadasana). Inhale deeply and shift your weight onto the right foot, simultaneously bending your left knee and raising your foot. Maintain the strength and straightness of your right leg, pulling the knee cap upward and envisioning the right thigh bone sinking into the hip joint, engaging the muscles of the thigh. Ground the foot of your standing leg firmly into the floor, as if it is developing roots that penetrate the ground.

Step 2

Elevate your arms to right angles, with elbows bent and palms facing forward. Twist your torso towards the bent leg while continuing to raise your left foot, until your thigh becomes parallel to the floor and your knee forms a 90-degree angle. Keep your left foot flexed.

Step 3

Hold this position briefly, then exhale and lower your left foot. Ensure that your leg remains stable and strong. Repeat the same sequence on the opposite side, twisting your torso towards the right knee.

Step 4

Proceed with a continuous rotation, alternating sides for 5 to 10 repetitions, resembling a marching motion. Inhale as the knee lifts and exhale as you lower the foot.

Benefits and Contraindications

Benefits

Helps in stretching the groin, abdomen, thighs, shoulders and chest

Opens the hips

Strengthening of the ankles and the legs.

Improving your overall balance

Increases leg and foot flexibility

Contraindications

Knee injuries

Spinal stenosis or spondylolisthesis

Herniated disc

High or low blood pressure

Menstruation and pregnancy

Modifications, Props and Tips

If you have trouble balancing on one leg, you can modify the pose by placing the lifted foot against the calf or inner thigh of the standing leg. This will provide more stability and support for the standing leg.
If you’re still having trouble with balance, you can practice this pose against a wall. Stand with your back against the wall and use it for support as you lift your leg and twist your torso.
If you have mobility issues or are recovering from an injury, you can use a chair for support. Stand behind the chair and hold onto the backrest as you lift your leg and twist your torso.
As with any yoga pose, it’s essential to focus on your breath. Inhale deeply as you lift your leg and exhale as you twist your torso. This will help you maintain your balance and stay focused.

Frequently Asked Questions

Is Parivrtta Natarajasana suitable for beginners?

Parivrtta Natarajasana is an intermediate-level pose that requires balance and flexibility. It is not recommended for beginners, but modifications can be made to make the pose more accessible.

What should I avoid when practicing Parivrtta Natarajasana?

Avoid putting too much weight on your supporting knee or ankle, and avoid this pose if you have any knee or hip injuries. You should also avoid forcing the twist and instead allow your body to naturally twist.

Can I practice Parivrtta natarajasana during pregnancy?

Pregnant women should avoid practicing this pose as it involves twisting the abdomen, which can compress the uterus and potentially harm the developing fetus.

How long should I hold Parivrtta Natarajasana?

You can hold Parivrtta Natarajasana for about 30 seconds to one minute on each side. You can also repeat the pose multiple times during your yoga practice.