Parivritta Prasarita Padottanasana
[par-ee-vrt-tah pra-sa-REE-tah pah-doh-tahn-AHS-anna]
Parivritta means rotated or revolved. Prasarita means separated. Pada means feet. Uttana means intense stretching. The direct translation is “Revolved separate feet intense stretch”. Many yogis also refer to this pose as “Prasarita Twist”.
Benefits of Revolved Separate Leg Forward Fold
- Rotates and creates traction for your spine, hydrating your discs and calming your nervous system.
- Tones the muscles of the waist, especially your deeper abdominal muscles and your obliques.
- Facilitates deeper breathing by opening the ribcage.
- Modifications are recommended if you have lower back or wrist pain.
- Start in a wide narrow stance with the feet parallel or the toes turned slightly inward. Be cautious with turning the toes in too much if you suffer from sciatica.
- Inhale and lengthen the torso.
- Hinge forward at the hips as you exhale. Bring the left arm to the mat and position your hand underneath your chest.
- Ensure that you are hinging from your hip crease and not your lower back.
- Lengthen your spine in a neutral position.
- Feel the rotation of the torso and the stretch in the hips.
- Bring your right palm to the small of your back. If it feels good, walk your left hand across towards the opposite foot.
- Avoid leading the twist with your neck. The cervical spine should complete the rotation of your spine, but the oblique abdominals should initiate the twist.
- Feel the shoulder blades slide down the back.
- Feel the sit bones press back and up.
- Make sure that the ankles, knees, and hips are in one line and that you are not leaning forward or backward in the asana.
- Feel the torso twist from your core and align your neck with the rest of your spine.
- For more of a challenge: reach for the opposite ankle with your bottom hand.
- Slowly unwind from the twist. Place your hands on your hips. Inhale and squeeze the shoulder blades together as you rise to a vertical position. Use your back muscles to come up.