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.
Benefits and Contraindications
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
Spinal stenosis or spondylolisthesis
High or low blood pressure
Menstruation and pregnancy
Frequently Asked Questions
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.
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.
Pregnant women should avoid practicing this pose as it involves twisting the abdomen, which can compress the uterus and potentially harm the developing fetus.
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.
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