Objective:

To Stretch the hips, knees, and ankles. It increases flexibility throughout the spine, shoulders, and chest. It also helps to reduce stress and anxiety. Parivrtta Sukhasana stimulates and tones your abdominal organs, including the kidneys and digestive organs.

Safety Instruction and Technique:

  1. Sit on the edge of yoga mat. Extend your legs in front of your body and sit up straight. Then, cross your legs in front of you at the shins.
  2. If your hips are very tight, you can sit on a bolster or block. With your knees wide, place each foot beneath the opposite knee. Fold your legs in toward your torso - Easy Pose (Sukhasana).
  3. Balance your weight evenly across your sit bones. Align your head, neck, and spine. Lengthen your spine, but soften your neck. Relax your feet and thighs.
  4. Place your right hand on the floor behind you. Bring your left hand to the outside of your right knee, exhaling as you gently twist to the right. Inhale again as you lengthen your spine, and exhale as you twist deeper. Gaze over your right shoulder. Do not push hard against your knee to force a deeper twist.
  5. Keep your collar bones broad. Do not round your shoulders and sit up straight. Do not lean your torso forward to obtain a deeper twist. Instead, twist only as far as you can go while keeping your head aligned directly over your tailbone.
  6. Hold for up to 10 breaths.
  7. Exhale as you come back to the center pose.
  8. Change the cross of your legs and repeat the twist on the opposite side for the same length of time.

Note: Avoid practicing this pose if you have a knee injury. Always work within your range of limits and abilities.