Kneelingfamilies.side-bend
Revolved Gate Pose
Parivrtta Parighasana
From a kneeling position, one leg extends to the side while the torso twists and the upper arm reaches overhead toward the extended foot. A combination of lateral stretch and spinal rotation that opens the entire side body.
- ·Stretches the lateral torso and obliques
- ·Mobilizes the thoracic spine
- ·Opens the shoulder and chest
Instructions
- 1Kneel upright on the mat with knees hip-width apart and hips stacked directly over the knees.
- 2Extend your right leg out to the right side, pressing the sole of the foot flat on the mat with toes pointing forward.
- 3Inhale and reach both arms up, lengthening the spine and lifting out of the waist.
- 4Exhale and side-bend to the right, lowering the right hand to the right shin or floor while extending the left arm overhead.
- 5Rotate the torso open toward the ceiling, stacking the left shoulder above the right.
- 6Hold for 4 to 6 breaths, actively reaching through both arms, then return to center and switch sides.
Contraindications & precautions
- ⚠Knee pain or kneecap sensitivity — place a folded blanket under the kneeling knee for cushioning.
- ⚠Spinal disc herniation — avoid deep lateral flexion and rotation, and work with a significantly reduced range of motion.
- ⚠Shoulder or rotator cuff injury — keep the top arm alongside the ear rather than reaching it open if lifting causes pain.
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