In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the May-June 1984 issue of Yoga diary. You can find more of our archives here.
Because it involves a twist, Revolved Side Angle Pose (Parivrtta Parsvakonasana) is more difficult than most other standing poses and has a more powerful effect on the spine. This pose requires tremendous awareness of the legs. If the stretch on the back leg is lost, the entire pose collapses. If the leg rotates too much, the knee bends, and if the leg rotates too little, no rotation is possible. To create the correct twist, the student must learn to rotate the rear knee outward while rotating the pelvis in the opposite direction.
Each twisting position stretches the small intrinsic muscles of the spine while compressing the intervertebral discs. It is therefore important to lengthen the spine as much as possible while turning to avoid imbalances.
The twist itself should feel somewhat relaxed. This means that the arm crossing the knee should not be used aggressively to force the rotation. Instead, the student should focus on lengthening the spine and releasing the diaphragm. If the diaphragm is compressed by the ribs, turning will be difficult. One must allow the spine to take the turn rather than forcing the body into a preconceived position. This principle is important throughout the practice of yoga.
Softness is strength
Too often, yoga students assume they know what an asana should be, closing their minds to change and growth. This omniscient attitude involves a form of aggression, forcing the body to perform the asana according to an intellectual framework. This is not the true practice of yoga. Yoga does not denigrate the intellect, but teaches that while the intellect has a place in our understanding, it should not dominate. In yoga, intuitive knowledge is of primary importance if you want to transcend the limitations of the intellectual mind.
If you practice yoga solely from the intellect, the asanas can become aggressive, routine and boring. But if you approach each asana with a gentler feeling, allowing the asana to express itself from within, then the intellectual mind is as fresh as the next inhale and exhale, and each asana becomes a form of meditation. Gentleness in asana does not mean weakness; it implies receptivity to the newness of each moment.
With this receptive posture in Revolved Side Angle Pose, the twist is an expression of the length of the spine, not a goal to be achieved. In fact, the spine should be “sensationless” in the asana. With this in mind, the strength of the legs becomes the basis from which the lightness and freedom of the spine can be expressed. This means that the work of the asana should be felt in the limbs, while the spine feels completely free and still amid the rest of the body. This is the perfection of asana that we are all working towards.
You are approaching the balance of the Revolved Side Angle Pose when the arms and legs can say, “Enough, please!” while the spine says, “More!” Yoga should not be practiced from the spine, but should be received by the spine. When this happens, the silence flows from within and allows you to express, not practice, yoga. This expression of silence makes the asana beautiful, stable and a living prayer.
How to practice twisted side angle pose
The student must first have a good understanding of the Extended Side Angle Pose (Utthita Parsvakonasana), which is a Side Angle Stretch without the twist. (See please Light on yoga by BKS Iyengar for an explanation of this pose.)
Once the Extended Side Angle Pose is going well, start practicing the Revolved Side Angle Pose on the wall. This can be done in two ways. With the bent knee pointed toward the center of the room, the back foot can be placed against the wall to remind the practitioner that the back leg is critical to the stability of the posture. The student should be reminded to push the heel back and keep it as close to the ground as possible. The second way the wall can be used is shown in Figure 3. Here the wall is used to lift and stretch the spine. When the wall is used in this way, no emphasis should be placed on the twisting aspect of the pose. Remember that the turn should come more gradually; the wall is a reminder to lift and lengthen so that the turn can come. Avoid the temptation to force the turn when working on the wall.
Another way to perform the pose is shown in Figure 2. For the beginning student, the supporting arm can be placed on the inside of the foot instead of over the knee. This helps us learn the importance of spinal extension and action in the hind leg before attempting the turn.
In all variations, the movement should occur while exhaling and care should be taken not to bend the back knee or drop the pelvis toward the floor. There should be a feeling of lifting with both the back knee and the front leg to maintain the right angle of the front knee and thigh. The final part of the pose involves the upper arms, which should extend in a diagonal line with the back leg and complete the energy line from the foot to the fingers (Figure 1). As this line is felt, the twist will increase.
Care should be taken to keep the breath clear and the lower front ribs clear of the thigh.
The pose should be repeated on both sides and held for only a short time at first, perhaps a few breaths. Gradually, as the student becomes more comfortable in the position, it can be held longer. Iyengar states that the pose is especially beneficial for the digestive and excretory organs and for the health of the spine.
Start by placing the feet well apart, about four to five feet, with the right foot turned out 90 degrees and the heel aligned with the arch of the left foot. Bend the right knee to a 90-degree angle, swing the left arm around and place the elbow on the outside of the right knee.
Keep the left heel as close to the floor as possible. Try to hook as much of the shoulder around the leg as possible. When this is accomplished, extend the elbow and place the hand on the floor, near the foot.
All these movements should be accompanied by an exhalation. End the pose by raising the right arm over the head so that it passes behind the ear. Keep the breath moving and focus on lengthening the spine to increase the rotation.
Hold for several breaths and come out of the pose using a sweeping motion of the left arm to return to the first position. Rest for a few breaths and practice on the other side.
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