Table of content
Preparation
Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides, extend legs forward, feet together. Inhale, exhale, and relax.
Getting into position
Spread your legs as much as possible. Bend the left knee and bring the left heel to the pelvis, sole of the left foot touching the inner right thigh near the pelvis. Place your right hand on the right thigh (palm facing up).Inhaling, raise your left arm straight up. Exhaling, bend your torso to the right, curving your right side and spine without twisting and open chest toward the sky. Slide the right arm down the right leg, reach for the foot, turn the palm inward (thumb down) and grab the inside of your right foot, and lower your right elbow to the floor. Keeping your left arm as straight as possible and your upper arm over your head, reach and grab your right toes. Keep the left shoulder rolled backward and chest open. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Slowly release the hands. Exhale. Inhaling, reach the left hand up and slowly raise the torso upright. Exhaling, lower the left arm back down. Straighten the left leg and sit back into starting position. Inhale, exhale, and relax. Repeat on the other side.
Variations
Parivritta Utthita Parshva Pada Upavestasana-I ( Revolved Extended Leg to the Side Squat Pose-I)
Hold foot with both hands, bend opposite leg as in squat position, heel to buttock
Parivritta Utthita Parshva Pada Upavestasana-II ( Revolved Extended Leg to the Side Squat Pose-II)
Upper hand holding foot, lower hand holding top of opposite ankle
Variation of Main Pose: Raise upper arm slightly
Variation of Main Pose Hold foot with both hands, slightly bend elbows
Variation of Main Pose Hold foot with both hands, slightly bend elbows
Eka Hasta Pada Parivritta Upavishta Konasana (One Hand to Foot Revolved Seated Angle Pose)
Lying on mat, raise one leg above head and hold with opposite hand, other hand on inside thigh of raised leg
Dwi Hasta Pada Parivritta Upavishta Konasana (Both Hands to Foot Revolved Seated Angle pose)
Hold foot with both hands, stretch opposite leg; widening as much as possible, flex foot
Parshva Sama Konasana (Sideways Equal Angle Pose)
Support head with both hands, stretch opposite leg; widening as much as possible, point foot
Preparation: Spread legs as wide as possible, arms raised and parallel to each other, elongate the spine
Pada Prasara Janu Sirsasana ( Extended Legs Head to Knee Pose )
Exhaling, bend forward and hold foot with both hands
