(Parivritta Upavistha Konasana): Techniques, Benefits, Variations

Level – Beginner

Rotated Head to Knee

(Parivritta Upavistha Konasana)

Rotated Head to Knee Pose Prep & Practice

1

Start seated on the floor and open the legs out wide. Root your hips and back of the legs into the mat. Flex the feet so that toes point up towards the ceiling.

2

Shift your torso to face the right foot. Use an inhalation to lift the arms and lengthen the spine, then exhale to fold forward towards your toes. Use your core strength to twist the torso so that it stays in line with the thigh.

3

Hands can come to either side of the right leg either to blocks, the floor, or option to reach for the foot.

4

With every inhale, bring length to the spine. With every exhalation, fold down a little deeper. Keep the back of the neck long. Soften your gaze or rest the eyes.

5

Balance it out by practicing this twist and fold on the left side.

Variations/Modifications

  • Sit up on the edge of a blanket or bolster 
  • Rest the forehead on a block, either on or beside your thigh
  • Only fold down slightly
  • Press in to blocks on either side of the legs
  • Bring a strap around the sole of the foot, holding on to either end like reins

Physical, Mental and Emotional Benefits

  • Improves Digestion
  • Opens up the hips
  • Strengthens the obliques, spinal extensors, and rotators of the hips
  • Stretches the abductors

Contraindications

  • Digestion Issues
  • Pregnancy
  • Spine Injury

Thoughtful Sequencing

Seated Staff Pose (Dandasana), Seated Forward Bend (Paschimottanasana), Seated Spinal Twist/Half Lord of the Fishes (Ardha Matsyendrasana) Right and Left, Bound Angle/Butterfly (Baddha Konasana), Wide-Leg Seated Pose (Upavistha Konasana), Rotated Head to Knee (Parivritta Upavistha Konasana), Child’s Pose (Balasana)

 

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