What is Parivrtta Sukhasana or the Easy Seated Twist Pose?
Parivrtta = Twisted; Sukha = easy; asana = posture
Parivrtta Sukhasana or the easy seated twist pose is based on the easy seating posture called Sukhasana. It is an easy posture that can be performed by all practitioners.
As a twisting pose, parivrtta sukhasana is believed to open the manipura (navel or solar plexus) chakra. This chakra, or energy center, is associated with personal transformation and power. Activating manipura boosts self-esteem, confidence and motivation.
Instructions for Parivrtta Sukhasana
Seated Twist will open up your entire torso and side body. You can take this pose as deep as you feel comfortable. It will also improve your posture. Here is how you can perform this pose:
- Start with sitting in the easy pose or sukhasana.
Make sure that the spine should be straight and palms should rest on the knees.
- Body weight should be evenly balance on your hip bone.
- Slowly place the right hand behind you.
- Left hand should be on the right knee.
- Bend towards right and try to look behind you.
Please make sure that your spine should remain straight. Hold in this position for a few seconds (around 60 seconds). Breathing should be normal.
- Repeat all the above steps with the opposite side.
- Practicing this pose at least thrice by both sides will give better results.
You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mrs. Kavita:
Benefits of Parivrtta Sukhasana
This pose is also known for its calming effects, which can help reduce stress and anxiety. Here are some of the associated benefits:
- The twisting in the pose massages the abdominal organs, which helps stimulate digestion.
- Parivrtta Sukhasana increases the flexibility of the back muscles and the spine.
- It stretches the upper chest and shoulders and can relieve shoulder pain.
- Twists are a wonderful practice to deal with stress and fatigue in any of the body parts.
- Helps to stimulates the liver and kidneys
We can use this pose as a warm-up pose for the following difficult poses in the practise.
Here are some precautions you need to take while doing this pose:
- Those with knee and ankle issues are advised against Parivrtta Sukhasana
- Those with back issues are advised to practice gently with care and not over-exert in the poses.
- People with weak knees or tight hips or general body weakness, especially the senior citizens, can follow the twist by sitting on the chair
While this is a simple spinal twist, yet those who are pregnant or new to yoga can follow the practice while seated on a folded blanket, or even a cushion.
Whether you’re a beginner or an experienced yogi, this pose is a great way to start your practice or wind down at the end of the day.
Share with your friends and family and encourage them into adding this to their yoga routine.