Woman in Parivrtta Parsvakonasana — in a lunge with rotated torso and hands in prayer at the chest

Parivṛtta Pārśvakoṇāsana

Revolved Side Angle

AdvancedTwists

Updated: May 2026

Benefits

✓Strengthens the legs, knees, and ankles during a deepened twist
✓Stretches the groins, spine, chest, and shoulders
✓Massages the abdominal organs and stimulates digestion
✓Improves balance, coordination, and stamina

Instructions

1.
Starting position — from Virabhadrasana I
Enter Virabhadrasana I with the right leg forward. The front knee is bent to 90°, the back leg is extended with the heel pressed into the floor. The hands are in Namaste (prayer position) in front of the chest.
2.
Twisting — elbow to knee
On an exhale, rotate the torso to the right and place the left elbow on the outside of the right knee. Press the elbow into the knee and the knee back into the elbow, creating equal pressure. This pressure is the lever that deepens the twist.
3.
Opening the chest
Lengthen the spine from the tailbone to the crown. Rotate the chest toward the ceiling. Maintain the Namaste position with even palm pressure. The back leg is strong and active — do not let the heel lift. The back leg is the anchor of the pose.
4.
Full variation and holding
For the full variation: place the left palm on the floor outside the right foot and extend the right arm upward and back over the head. The body forms one line from the back heel to the fingers of the upper arm. Hold for 15–30 seconds. Exit through Virabhadrasana I.

Modifications & Props

Props needed

blockblanketwall

For beginners — with a block and back knee on the floor

Lower the back knee to the floor (on a folded blanket for comfort). Place a block outside the front foot and press the lower hand onto it. This drastically reduces the balance and strength requirements, allowing focus on the twist.

With hands in Namaste (intermediate)

Keep the hands in Namaste instead of placing the hand on the floor. Press the elbow into the knee and hold. This variation is easier for balance and is an excellent transition to the full variation. Focus on lengthening the spine.

With wall support for the back leg

Practice with the heel of the back leg pressed into a wall. The wall provides stability and tactile feedback for the activation of the back leg. This allows you to focus entirely on the twist and chest opening.

⚠Contraindications

•Low blood pressure — the combination of twist and forward-leaning position may cause dizziness
•Serious knee injury — the front knee bears significant load in this pose
•Headache, insomnia, or diarrhea — avoid intense twists

Frequently Asked Questions

I cannot reach the floor with my hand. Is that normal?

Absolutely normal. Most practitioners cannot reach the floor in this pose. Use a block or stay with hands in Namaste. In Iyengar yoga, props are not "training wheels" — they are tools for correct alignment. Better a perfect twist with a block than poor alignment on the floor.

My back leg is unstable. What should I do?

Strengthen the back leg with daily practice of Virabhadrasana I and II. Press the heel firmly into the floor (or wall) and activate the quadriceps. The back leg is the foundation of the pose — without a stable base, the twist is impossible.

Related Poses

Revolved Triangle Pose

Parivrtta Trikonasana combines rotation and balance. Learn how to prepare the body and safely enter this advanced pose using the Iyengar method.

Warrior I

Virabhadrasana I builds leg strength and opens the chest. Learn how to align the pelvis and direct energy upward using the Iyengar method.

Half Lord of the Fishes

Ardha Matsyendrasana is a classic deep twist that improves spinal flexibility and massages the internal organs. A key pose in Iyengar yoga.

Want to learn this pose with personal guidance?

Instructions

Starting position — from Virabhadrasana I

Enter Virabhadrasana I with the right leg forward. The front knee is bent to 90°, the back leg is extended with the heel pressed into the floor. The hands are in Namaste (prayer position) in front of the chest.

Twisting — elbow to knee

On an exhale, rotate the torso to the right and place the left elbow on the outside of the right knee. Press the elbow into the knee and the knee back into the elbow, creating equal pressure. This pressure is the lever that deepens the twist.

Opening the chest

Lengthen the spine from the tailbone to the crown. Rotate the chest toward the ceiling. Maintain the Namaste position with even palm pressure. The back leg is strong and active — do not let the heel lift. The back leg is the anchor of the pose.

Full variation and holding

For the full variation: place the left palm on the floor outside the right foot and extend the right arm upward and back over the head. The body forms one line from the back heel to the fingers of the upper arm. Hold for 15–30 seconds. Exit through Virabhadrasana I.