Benefits of Parivrtta Parsvakonasana and How to Do It by Dr. Himani Bisht

Introduction:

“Yoga is the science and art of healthy living”. It is a spiritual practice that attempts to bring harmony between the body and mind. The science of yoga is rooted in Indian origin and is now well-established worldwide. The practice of yoga was first described in Yoga Sutras, a classic text by Patanjali. Yoga is known to integrate our physical, mental, and spiritual components to improve our overall health. This mind-body activity involves moving through a series of asanas (body postures) or pranayamas (breathing techniques). In this article, we will explore the health benefits of one such asana, parivrtta parsvakonasana.¹ 

What is Parivrtta Parsvakonasana?

Parivrtta parsvakonasana is a standing asana coupled with a spinal twist, in which one leg is stretched straight and the upper body is twisted, giving an intense stretch. The name comes from the Sanskrit words; “parivrtta”, which means turned round or revolved, “parsva”, which means side, “kona”, which means angle, and “asana”, meaning yoga pose or posture. This translates to revolved lateral angle pose in English.² 

How to Do It?

Parivrtta parsvakonasana must be done correctly for maximum health benefits. Let us now learn how to do parivrtta parsvakonasana: 

• First, stand in tadasana (stand straight and firm with your feet at shoulder level and hands by your side). 
• Take a deep breath, and with a jump, spread your legs a few feet apart.  
• Next, raise your arms sideways with the palms facing down.  
• Now turn the left leg sideways at ninety-degree to the right leg and the right leg sixty degrees to the left. Bend your left leg at the knee so that the left thigh is parallel to the floor. 
• Breathe out and rotate the upper body so that the right arm is near the left knee. 
• Give a good twist to the spine to the left and bring the left arm near the left ear, and gaze at the left arm, which is stretched up. 
• Remain in this position for about thirty seconds to a minute. Breathe deeply and slowly come back to tadasana.² 

Note- it is best to practice any asana empty stomach or a minimum of four hours have elapsed since you had a meal, whichever is sooner. The best time to practice parivrtta parsvakonasana is early morning, as the body is active and fresh. 

In my experience, osteoporosis, a bone disorder, may be reversed upto some extent with the regular practice of yogasanas, including Parivrtta Parsvakonasana. Parivrtta Parsvakonasana is known to enhance posture, produce better equilibrium, and expand the range of motion.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Do you know?

• Parsvakonasana includes two variations parivrtta parsvakonasana and utthita parsvakonasana; the only difference between these two asanas is in the position of hands. 
• In parivrtta parsvakonasana, one hand is in the reversed position, which gives the upper body a spinal twist, while the other hand is placed on the floor near the bent leg. In contrast, in utthita parsvakonasana, one hand is stretched above the head and the other hand is placed on the floor near the bent leg. 
• Parsvakonasana is similar to trikonasana; the only difference is that in trikonasana, both legs are straight.   
• Parsvakonasana is mentioned in both Ashtanga and Iyengar yoga, both these yoga forms come from the same lineage, the teachers who developed these yoga styles (B.K.S.Iyengar and Pattabhi Jois) were taught by Tirumalai Krishnamacharya. 
• Parivrtta trikonasana is a preparatory pose and garudasana is the follow-up pose of parivrtta parsvakonasana. 
• The practice of parivrtta parsvakonasana is known to activate the Manipura chakra, which controls energy and improves overall health. 

Researchers believe that regular practice of yogasanas, including parivrtta parsvakonasana, may aid in diabetes. The yogasanas are believed to massage the internal organs and improve insulin sensitivity, which may lower blood sugar levels. Additionally, yogasanas like the Surya Namaskar may burn fat and glucose, lowering blood sugar levels.

Dr. Rajeev Singh, BAMS

Benefits of Parivrtta Parsvakonasana:

Keeping the origin and history in mind, let us now discuss some benefits of parivrtta parsvakonasana, which will make this asana worth trying. Enlisted below are a few health benefits of parivrtta parsvakonasana. 

1. Benefit of Parivrtta Parsvakonasana in Arthritis

Arthritis is the swelling and inflammation of one or more joints in the body, which results in pain and stiffness in the joints. B.K.S. Iyengar, in his book “Light on Yoga”, states that the practice of parivrtta parsvakonasana may help in managing arthritis. However, there are no studies conducted yet to claim these effects and it is advised not to consider the practice of parivrtta parsvakonasana as an alternative to modern medicine. You should consult your doctor for proper treatment of arthritis. Additionally, you should practice this asana strictly under the guidance of a qualified trainer.² 

2. Benefit of Parivrtta Parsvakonasana in Cardiovascular Fitness 

Cardiovascular fitness tells about how well your body delivers oxygen to different body parts during prolonged periods of exercise. Moore et al. conducted a study in 2007 to assess the effect of yoga asanas on health. The results of this study showed that the practice of parivrtta parsvakonasana may help improve cardiovascular fitness. However, to claim these effects with greater reliability, we will need more studies. It is therefore advised to consult your doctor for the proper treatment and not rely on this asana alone. Additionally, its practice should be strictly done under the supervision of a qualified trainer.³ 

3. Benefit of Parivrtta Parsvakonasana on Lipid Panel

A lipid panel is a test which is done to measure cholesterol in the blood.  Literature studies show that the practice of yoga asanas may positively impact lipid panels. Marian et al. in 2016, conducted a study, the findings of which showed that the practice of yoga asanas like parivrtta parsvakonasana may help in increasing good cholesterol and decreasing bad cholesterol. Thus, the practice of parivrtta parsvakonasana may positively impact lipid panel, but the practice of this asana should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment and do not rely on this asana alone. Additionally, one should practise parivrtta parsvakonasana under the supervision of a qualified trainer.⁴ 

4. Benefit of Parivrtta Parsvakonasana on Mental Well-being

Literature studies show that the practice of yoga may have a positive impact on anxiety. Street et al. 2020 conducted a study, the results showed that the ashtanga yogasanas like parivrtta parsvakonasana may help in managing anxiety, improving sleep quality and may help in reducing stress. Thus, there is a potential that this asana may positively impact anxiety.  However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment. Additionally, it is best to practice this asana under the supervision of a qualified trainer.⁵ 

5. Benefit of Parivrtta Parsvakonasana on Gastric Function 

Gastric function includes the initiation of digestion of food by secretion of gastric acid or gastric juices; the undigested food is then removed from the body in the form of urine. Literature studies show that the practice of yoga asanas may have a positive impact on gastric function. B.K.S. Iyengar in his book “Light on Yoga”, has stated that the practice of parivrtta parsvakonasana asana may help in contracting and improving blood circulation to the abdominal organs and help improve digestion. It may also help in managing acidity and help remove the waste matter via the colon without straining. This indicates that the practice of parivrtta parsvakonasana may improve gastric function, but you should not consider this asana as an alternative to modern medicine. It is advised to consult your doctor for proper management of any gastric function abnormality. Also, you should practice this asana strictly under the guidance of a qualified trainer.² 

6. Other Benefits of Parivrtta Parsvakonasana: 

• The practice of parivrtta parsvakonasana may help in toning the hamstring muscles and strengthening them.² 
• The practice of parivrtta parsvakonasana improves blood circulation around the spinal cord.² 
• The practice of parivrtta parsvakonasana may help in reducing heart rate.⁴ 

Note- The benefits mentioned above of parivrtta parsvakonasana are studied in a limited human population. To ascertain these claims in humans, more studies are required.  

Although the practice of Yoga may help in the development of the mind and body, however, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Parivrtta Parsvakonasana:

While performing parivrtta parsvakonasana, caution needs to be taken in: 

• Pregnant women, children and the elderly. 
• Cases with vertigo, paralysis, and high or low blood pressure. 

Following are the contraindications of parivrtta parsvakonasana: ⁶ 

• Any surgery, fractures, discomfort, etc. 
• In a state of exhaustion or illness. 
• In any injuries of the head, neck and spine.  
• In spondylitis or any spinal abnormality (as this asana involves a spinal twist). 

Conclusion:

Parivrtta parsvakonasana is a standing asana coupled with a spinal twist, in which one leg is stretched straight and the upper body is twisted, giving an intense stretch. The name comes from the Sanskrit words “parivrtta”, which means turned round or revolved; “parsva” which means side, “kona”, which means angle, and “asana”, meaning yoga pose or posture. This translates to a revolving lateral angle pose in English. The practice of this asana may have a positive impact on arthritis, fitness, lipid panel, acidity and anxiety. 

Frequently Asked Questions (FAQs):

References:

2. B.K.S Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966; 108-109. Available at:   https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf  

3. Moore, W. & Rundle, A. Does practicing hatha yoga satisfy recommendations for intensity of physical activity which improves and maintains health and cardiovascular fitness? BMC Complement Altern Med 7, 40 (2007). Available at: https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/1472-6882-7-40 

5. Street, K. (2020). Effectiveness of Ashtanga and Vinyasa Yoga: Combating Anxiety, Depression, Stress and Sleep Quality. Theses and Dissertations. Available at: https://scholarworks.uark.edu/etd/3816 

6. Ministry, Y.A, Do’s and Don’ts of Yoga practice. Available at: https://yoga.ayush.gov.in/blog?q=58  .  

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