Revolved Garland Pose - Parivrtta Malasana
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!
- Difficulty: Advanced, Intermediate
- By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
- Body Position: Seated Yoga Poses, Twist Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief
Benefits and Contraindications
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
Shoulder, hip, or back injury
High blood pressure or heart problems
Low back pain
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.
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