Revolved Easy Pose / Easy Seated Twist
Parivrtta Sukhasana is derived from the combination of the Sanskrit words Parivrtta (revolve), Sukha (easy or comfortable or joy), and asana (posture or pose). It is called Simple Twist Pose, Simple Cross-Legged Twist, or Seated Twist or Easy Twist in English.
Parivritta Sukhasana is one of the main poses that help open the hips, shoulders, and lengthen the spine. It can be used as a warm-up before moving on to more intense hip-, heart-opening and twisting poses. Being a basic pose Parivrtta Sukhasana can be practised by anyone from absolute beginners to advanced practitioners. The pose increases digestion by massaging the abdominal organs and helps relieve stress.
Step-by-Step Instructions
Pose Detail
- Difficulty: Beginners
- Poses According To Their Functions: Physical Training
- Yoga Poses For Your Organs: Poses for Your Bladder, Poses for Your Kidneys, Poses for Your Liver, Poses for Your Pelvis
- Poses for Your Spine Flexibility: Poses for Your Chest Flexibility, Poses for Your Lower Back Flexibility, Poses for Your Neck Flexibility
- Joint Mobility Direction: Twisting Stretch
- Poses By Benefit: Yoga Poses for Anxiety and Panic Attack, Yoga Poses for Back Pain, Yoga Poses for Digestion, Yoga Poses for Energy, Yoga Poses for Fatigue, Yoga Poses for Sciatica and Nerve Pain, Yoga Poses for Stress
Benefits and Contraindications
Helps to increase the flexibility of the upper back and spine.
Stretches the upper chest, hips, neck and shoulders.
Massages the abdominals organs.
We can use this as a warm-up pose.
Lengthens the torso and spine.
Helps to stimulates the liver and kidneys
It energizes the spine.
Helps to stimulate the Agni (digestive fire).
It is a great pose to get relieve from sciatica, backache and fatigue.
Reduces the stress, tension and anxiety.
Avoid practicing this pose if you have a knee injury.
If your hips are very tight, it might be difficult to cross your legs.
Never force the pose. Instead, practice a modified version until your flexibility increases (see Modifications & Variations, below).
Always work within your own range of limits and abilities.
If you have any medical concerns, talk with your doctor before practicing yoga.
Photo poses in different angles
Modification
Easy Pose with Twist can open your chest and shoulders, bringing greater flexibility to your spine. It’s important to feel comfortable while seated in this position, so make the changes you need to feel supported in the pose. Here are a few suggestions:
If your hips are tight, do not sit flat on the floor! Instead, sit up on a blanket, a pile of firm blankets, a yoga bolster or block, or a meditation pillow. When you sit with your hips above the level of your knees, you reduce the strain and stress on your hips, knees, and back. Sitting propped up will also help to open your groins further and bring your spine into correct alignment. Practice with different heights of support to find the one that is most comfortable and appropriate for you.
If your hips are extremely tight, practice this pose seated in a chair. Keep both feet flat on the floor and your knees facing forward. To twist to the right, grasp the back of the chair with your right hand and place your left hand on your right knee. Release back to center; then repeat the twist on the opposite side.
Tips
Easy Pose with Twist can add variety to your regular yoga practice. Keep the following information in mind when practicing this pose:
Maintain a neutral position of your pelvis, balanced equally across both sit bones. To find this position, gently rock forward and back, then shift your hips side-to-side. When you are in a neutral position, your pubic bone and tailbone should be the same distance from the floor, and both sit bones should hold an even distribution of your body’s weight.
Make sure you change the cross of your legs and twist for the same amount of time in both directions.
Keep your spine vertical throughout the pose. The crown of your head should maintain its alignment directly over your tailbone.
Your legs should cross naturally. Do not force them into any position or worry about whether your feet are placed “correctly.” As long as you have a comfortable gap between your feet and your pelvis, and the pose feels comfortable, that is all that matters.
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