Revolved Easy Pose (Parivritta Sukhasana)

Yoga is a path that invites us to explore, to twist, and to find balance both physically and mentally. Among the many poses that guide us on this journey, the Revolved Easy Pose, or Parivritta Sukhasana, offers a gentle yet profound twist that awakens the spine, opens the heart, and centers the mind. In this blog post, we’ll dive into the essence of Parivritta Sukhasana, uncovering its meaning, benefits, and the steps to practice it with grace and ease.

Revolved Easy Pose, known in Sanskrit as Parivritta Sukhasana, is a seated twist that combines the simplicity of Sukhasana (Easy Pose) with the detoxifying benefits of a spinal twist. This pose is accessible to practitioners of all levels and offers a wonderful way to enhance flexibility, stimulate digestion, and promote inner calm.

The name Parivritta Sukhasana comes from Sanskrit:

• Parivritta: Revolved or twisted.

• Sukha: Ease, comfort, or joy.

• Asana: Pose.

Together, Parivritta Sukhasana translates to the "Revolved Easy Pose," highlighting the combination of a comfortable seated position with a gentle twist.

Parivritta Sukhasana is pronounced as PAH-ree-VREE-tah Soo-KAHS-uh-nuh. Let the words flow naturally, embracing the language’s rhythmic quality as you connect with the ancient roots of yoga.

Anatomy of Revolved Easy Pose (Parivritta Sukhasana)

Parivritta Sukhasana primarily targets the spine, shoulders, and abdominal organs. Here’s a detailed look at the anatomical focus:

• Spine: Enhances flexibility and alignment through a gentle twist.

• Shoulders: Involved in the twist, promoting openness and relaxation.

• Hips: Grounded and aligned, providing a stable base for the twist.

• Abdominal muscles: Engaged to support the twist and stimulate digestion.

• Chest: Opens up, improving respiratory function and promoting deep breathing.

Revolved Easy Pose (Parivritta Sukhasana): Steps and Instructions

1. Begin in Sukhasana (Easy Pose): Sit on the floor with your legs crossed comfortably in front of you. Ensure both sitting bones are grounded evenly.

2. Inhale and lengthen your spine: Reach the crown of your head towards the ceiling, elongating your spine.

3. Exhale and twist: Gently rotate your torso to the right. Place your left hand on your right knee and your right hand behind you on the floor for support.

4. Deepen the twist: With each inhale, lengthen your spine, and with each exhale, twist a bit more deeply.

5. Hold the pose: Maintain the twist for several breaths, keeping your shoulders relaxed and your gaze over your right shoulder.

6. Release and repeat: Slowly come back to the center and repeat the twist on the opposite side.
   

When to Do It

Parivritta Sukhasana can be practiced at any time of the day. It is particularly beneficial:

• In the morning: To gently wake up your spine and start the day with a calm mind.

• In the evening: To unwind, release tension, and detoxify after a long day.

Preparatory Poses

Before practicing Parivritta Sukhasana, consider these preparatory poses to warm up your body:

• Sukhasana (Easy Pose)

• Marjaryasana-Bitilasana (Cat-Cow Pose)

• Baddha Konasana (Bound Angle Pose)

• Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Follow-Up Poses

After practicing Parivritta Sukhasana, enhance your practice with these follow-up poses:

• Paschimottanasana (Seated Forward Bend)

• Balasana (Child’s Pose)

• Setu Bandhasana (Bridge Pose)

• Savasana (Corpse Pose) for deep relaxation

Chakra

Parivritta Sukhasana is closely linked with the Manipura Chakra (Solar Plexus Chakra). Located around the navel, this chakra is the center of personal power, confidence, and vitality. Practicing this pose helps to activate and balance the Manipura Chakra, promoting inner strength and self-assurance.

Mantra for This Pose

Chanting a mantra while holding the pose can deepen your experience. It means "I bow to Shiva," acknowledging the divine consciousness within.

“Om Namah Shivaya”

Alignment Cues

• Keep your spine long and straight.

• Ground through both sitting bones evenly.

• Engage your core to support the twist.

• Avoid collapsing your chest; keep it open and broad.

• Ensure your head and neck follow the twist naturally.

Duration of Hold

Hold Parivritta Sukhasana for 30 seconds to 1 minute on each side. Gradually increase the duration as your flexibility and comfort improve.

Drishti (Gaze)

Your gaze, or Drishti, should be over your back shoulder. This helps maintain balance and deepen the twist.

Physical & Spiritual Awareness

Physically, you’ll feel a deep stretch and detoxification, especially in your spine and digestive organs. Spiritually, this pose encourages introspection and a sense of inner calm. It’s a moment to connect with your breath and center your thoughts.

Beginners’ Tips

• Sit on a folded blanket if your hips are tight.

• Keep the extended leg straight if bending it under is uncomfortable.

• Use a yoga strap around your knee if you can’t reach it with your opposite arm.

Who Should Not Do It

Avoid this pose if you have:

• Severe spinal injuries or conditions

• Recent abdominal surgery

• Herniated discs

• Pregnancy, as the twist may be too intense

Who Should Do It

Parivritta Sukhasana is beneficial for:

• Individuals with mild back pain

• Those looking to improve digestion

• People seeking better spinal flexibility

• Anyone wanting to detoxify and rejuvenate

Benefits of Revolved Easy Pose (Parivritta Sukhasana)

• Improves spinal flexibility and mobility

• Enhances digestion and detoxifies internal organs

• Stretches the hips, shoulders, and neck

• Alleviates stress and anxiety

• Balances energy flow and revitalizes the body

• Activates the Manipura Chakra, boosting confidence

Variations of Revolved Easy Pose (Parivritta Sukhasana)

• Parivritta Sukhasana with Bind: The traditional version described above, with an optional binding of the hands behind the back for a deeper stretch.

• Parivritta Sukhasana without Bind: A simpler variation where both hands rest on the knee and floor, respectively.

• Seated Twist: A simpler variation where both legs remain extended.

Modifications for Revolved Easy Pose (Parivritta Sukhasana)

• Use a bolster or block under your hand for support.

• Keep the extended leg straight if folding it is uncomfortable.

• Hold onto a yoga strap looped around your knee for assistance.

Common Mistakes

• Rounding the back instead of elongating the spine.

• Twisting from the shoulders rather than the torso.

• Allowing the bent knee to lift off the ground.

• Holding the breath instead of maintaining a steady flow.

Safety and Precautions

• Move slowly into the twist to avoid injury.

• Listen to your body; never force the pose.

• Consult with a yoga instructor if you’re unsure about your alignment.

Additional Preparation Tips

Direction to Face

Face east while practicing, symbolizing new beginnings and the rising sun’s energy.

What to Wear

Comfortable, stretchy clothing that allows a full range of motion. Avoid anything too tight or restrictive.

Suitable Place and Essential Oil or Fragrance

Choose a quiet, clutter-free space. Enhance the atmosphere with calming essential oils like lavender or sandalwood.

Music for This Pose

Soft, instrumental music or nature sounds can create a serene environment, helping you to focus and relax.

Parivritta Sukhasana is a transformative pose that offers a myriad of benefits. By integrating this pose into your regular yoga practice, you’ll experience improved flexibility, better digestion, and a deeper connection to your inner self. Remember, yoga is a journey, not a destination. Take your time, breathe deeply, and enjoy the process.

Twisting Yoga Pose Library

Happy Yoga-ing!

Namaste!

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