asana: parivrtta parsvakonasana

yogabuch / asanas / parivrtta parsvakonasana

parivrtta parsvakonasana
„twisted lateral angle“

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last update: 12/30/2018
Name: parivrtta parsvakonasana
Trivial name: twisted side angle
Level: A

Classification

classic: standing posture

Contraindication

Strictly speaking, an acute disc problem in the lumbar spine is not an absolute contraindication for this posture, but in practice, unlike in the ideal posture, many people’s backs will remain noticeably rounded, which can trigger the familiar pain and have a detrimental effect on the relief of symptoms. The more restricted the flexibility of the hip extensors is, the more this applies, as this makes the flexion of the lumbar spine all the more pronounced.

Effects

Preparation

Although it may not look like it at first glance (see details below) due to the bent anterior knee joint, good flexibility in the hamstrings is required due to the sharp flexion in the hip joint:

  1. uttanasana as a generally effective and efficient stretch of the ischiocrural group to prepare for flexion in the hip joints in this pose
  2. prasarita padottanasana, very similar to uttanasana
  3. parsvottanasana as a stretch that goes beyond uttanasana
  4. pascimottanasana
  5. janu sirsasana
  6. tryangamukhaikapada pascimottanasana
  7. downface dog as another good preparation for the hamstrings when the pelvis is tilted powerfully
  8. hip opener 5 as a very effective stretch of the hamstrings that goes beyond uttanasana
  9. warrior 3 pose
  10. trikonasana
  11. parivrtta trikonasana
  12. parivrtta ardha chandrasana as a posture that frequently affects both the ischiocrural group and the gluteus maximus

The arm typical of parsvakonasana is in a widely exorotated maximum frontal abduction, which requires preparation depending on flexibility:

  1. Head down dog, especially the „wide“ variation as a general stretch of the muscles of the shoulder joint in the direction of frontal abduction
  2. Back extension, in particular the „raised “ variation as a general stretch of the shoulder joint muscles in the direction of frontal abduction
  3. Right-angled handstand as a posture related to the arm
  4. Handstand as a synergistic posture in relation to the arm
  5. Elbow stand as a synergistic posture in relation to the arm
  6. Right-angled elbowstand as a posture related to the arm
  7. Dog elbow stand as a synergistic posture in relation to the arm
  8. Hyperbola as one of the most effective and efficient stretches in the direction of frontal abduction without wide exorotation of the arms
  9. Shoulder opening on the chair as one of the most effective and efficient stretches in the direction of frontal abduction with exorotation of the arms

The rotation of the upper body is the same as in parivrtta trikonasana, prepare with:

  1. seated twisting as a very effective and efficient twisting exercise
  2. parivrtta trikonasana
  3. parivrtta ardha chandrasana
  4. jathara parivartanasana
  5. maricyasana 3

The short extensors of the front leg work at approximately maximum sarcomere length, which requires stretching preparation:

  1. half lotus forward bend
  2. hip opener at the edge of the mat
  3. hip opener 3
  4. parivrtta trikonasana, unless a less flexible hamstrings prevents any effect
  5. parivrtta ardha chandrasana, unless a less mobile ischiocrural group prevents any effect
  6. malasana
  7. maricyasana 1
  8. maricyasana 3

However, as the extensors of the front leg also have to hold the body weight, they may also need strengthening preparation:

  1. caturkonasana
  2. parsvakonasana
  3. counter
  4. warrior 2 pose
  5. purvottanasana
  6. urdhva dhanurasana
  7. eka pada variation of urdhva dhanurasana
  8. setu bandha sarvangasana
  9. eka pada variation of setu bandha sarvangasana
  10. warrior 3 pose
  11. backwards against the wall“ variation of warrior 3 pose

as well as various other backbends. The load distribution and the extremely narrow physical base of support (especially when the back heel cannot be brought to the floor) give the pose a clear balancing character, prepare this aspect with:

  1. warrior 3 pose
  2. vrksasana
  3. hasta padangusthasana, frontal and lateral
  4. eka pada prasarita (one leg raised)-variant of uttanasana
  5. ardha chandrasana
  6. parivrtta ardha chandrasana
  7. parivrtta trikonasana
  8. parsvottanasana

Wrap-up

derived asanas:

similar asanas:

Diagnostics (No.)

() Shoulder :

The flexibility of the shoulder joint can be recognized here, including side discrepancies, and there may be indications of diseases of the shoulder:

  1. Irritable hypertonus of the deltoid: ambitious beginners in yoga in particular tend to develop irritation in the deltoid, which is localized in the area of the muscle origins, presumably due to overstraining of the structures through frequent repetitive demands in full frontal abduction and is also noticeable under such stress, see FAQ.
  2. Various pathological changes in the shoulder joint such as impingement syndrome, frozen shoulder, calcification of the biceps tendon, which cannot all be discussed here and require clarification.
  3. side discrepancies in flexibility

The flexibility of the shoulder joint can be recognized by the degree of deviation in the three dimensions of movement:

  1. Outward deviation of the upper arms with or without flexion of the elbow joint
  2. Loss of rotation of the arms
  3. Incorrect angle of frontal abduction that does not reach 180° or not permanently

Ischiocrural group:

Various disorders can be found in the sharp flexion in the front leg, in which at the same time a certain load rests in the muscles of the back of the leg:

  1. Shortening of the ischiocrural group, see also the FAQ
  2. Damage to the hamstrings that causes pain or functional limitations can also be easily recognized here, from simple tension to strains to muscle (attachment/detachment/tear). Tears would lead to a reduction in strength when leaving the posture quickly
  3. Irritation of the sciatic nerve: irritation of the sciatic nerve, which innervates the leg and foot, can become symptomatic during forward bends in particular, even if they are otherwise rather calm. See the FAQ.
  4. Irritation of the origin of the hamstrings at the ischial tuberosity, also known as PHT(Proximal Hamstring Tendinopathy), will be clearly evident in this posture and require protection from intensive stretching, as this posture demands; see the FAQ.

Calves:

In this pose, the calf muscles are significantly strained, especially if the back heel cannot be brought to the ground, as a lot of balancing work is then required due to the very narrow physical base of support. If calf cramps occur quickly, this often indicates a lack of strength endurance or a supply problem such as a lack of magnesium in the blood or poor circulation. As a rule, this has nothing to do with calf cramps occurring at night, which are usually caused by sustained stretching movements(plantar flexion) in the ankle due to the current dream event. Hip joint:

Due to the very wide flexion in the anterior hip joint, pain can be triggered by existing hip damage.

  1. Arthritic changes to the joint
  2. Arthritis (joint inflammation) of various kinds
  3. Dislocation / subluxation, which would cause a significantly increased sensation of tension in various muscles covering the hip joint
  4. Joint trauma, which may cause pain in the joint even after many weeks or months

Back, flexibility (rotation):

This posture places great demands on the flexibility of the back in terms of the ability to rotate. As is known from various twisting postures, the upper body is easier to rotate in flexion of the thoracic spine, but in this posture the spine should be stretched. The demands on flexibility in terms of rotation are correspondingly higher. The inability to attach the contralateral upper arm to the outer leg is usually the result of a lack of rotational flexibility. Knee:

In this pose, knee problems associated with bending under load become apparent. These can be, for example: traumatic or degenerative meniscus damage, arthrosis, arthritis, subluxations, ligament damage, jumpers‘ knee (of the flexed leg), plica syndrome and Hoffa syndrome (of the extended leg) and others, see the FAQ.

Variants:

Heel up

Hand on block

Hand on block, heel up

Rear foot in edge of space

(P)

(2P)

Transition to ardha vasisthasana

Instruction

  1. Take the 1st hip opening, right leg in front.
  2. Release from the floor with both hands.
  3. Turning the upper body to the right, bring the left upper arm to the right thigh from the outside, so far back that the arm cannot slip forward over the knee and the fingers of the left hand can rest on the floor.
  4. Rotate the upper body as far as possible to the right and take the right arm, as in parsvakonasana , out to the extension of the right side of the body; stretch it out from the shoulder(elevation of the shoulder blade) away from the pelvis.

Details

  1. Before attaching the left arm to the right leg, it is helpful to pull the skin of the abdomen and clothing over the right leg and anything else that could hinder the movement, such as clothing.
  2. If the back heel can stand still on the floor, this is very helpful for stability. However, this is often not possible, which requires more frequent, usually constant and powerful use of the calf muscles of the front leg to compensate for the resulting wobble.
  3. The front leg is very interesting. On the one hand, both the short and the biarticular hip extensors, i.e. the pomus muscles with the dorsal hip muscles as well as the hamstrings, hold the partial body weight from the arms, upper body and head, which clearly makes them work, and on the other hand, they do this in the area of great sarcomere length, which is sometimes clearly felt as an intensive stretch if flexibility is less good. Although the knee joint is only flexed by around 90°, the hamstrings is often at the limit of its flexibility due to the very sharp flexion in the hip joint, as is evidently also the case with the pomus muscles. Furthermore, the quadriceps of the front leg are required to hold a significant partial body weight when the knee joint is flexed further and the calf muscles are clearly challenged with the balance work, especially as the center of gravity is shifted far in the direction of the flexing leg. The balancing work becomes all the more intense if the back heel cannot be placed heavily on the ground, as the physical support base is then all the narrower.
  4. An active rotation of the upper body is not possible for most performers; instead, the rotation is assumed once and fixed by the arm standing on the floor. Naturally, the attempt to place the back heel on the floor runs counter to the rotation of the upper body, as the sum of the necessary exorotation abilityof the back leg and contralateral rotation of the upper body usually exceeds the given flexibility. When attempting to place the heel on the ground, the pelvis is therefore often imperceptibly rotated slightly away from the front leg, which in turn worsens the position of the upper body, among other things by forcing a slight lateral flexion of the upper body, which makes the arm slip more easily.
  5. It is noticeable that in parivrtta parsvakonasana the hip joint belonging to the extended leg can sink less than is the case in parivrtta trikonasana, for example. This is because flexibility restrictions in the hip flexors of the extended back leg prevent the hip from sinking any further.
    Depending on the proportions of the body, it can be very difficult to attach the upper arm to the outer thigh; particularly pronounced „sitting giants“ may find this very difficult. In this case it is necessary to place the hand as far back as possible so that the arm can still have contact with the thigh due to a clear inclined position.
    If this connection is obvious, the rear knee joint must not be extended, as only the pressure of the arm against the thigh instead of the lower leg ensures full rotation of the upper body.
  6. Depending on the body proportions, it can be very difficult to attach the upper arm to the outer thigh; this may be particularly difficult for pronounced „sitting giants„. In this case, it is necessary to place the hand as far back as possible so that the arm can still make contact with the thigh due to a clear incline.
    However, due to the curved movement of the hand around the glenohumeral joint when the arm is extended, the flatter the arm is, the more support is required under the fingertips.

Variants

Heel up

Instruction

  1. Take the pose as described above, but refrain from the requirement to place the back heel on the floor and instead hold the back leg head down or head up as in the dog position, i.e. the midline of the foot in a vertical plane, the heel thus not on the floor, but only moving backwards towards the floor.

Details

  1. Dispensing with the requirement to have the back heel on the floor brings two simplifications:
    1. No more flexibility of the calf muscles (here: gastrocnemius) is required to perform the posture or to stand stably. In the original posture with the heel on the floor, the stability of the posture also depends on the flexibility of the calf muscles, which allows or prevents the back heel from resting on the floor.
    2. The less flexible the calf muscles (here only: gastrocnemius) are, the more exorotation of the rear leg in the hip joint is required to keep the heel on the ground. However, a significant exorotation of the leg inevitably has an effect on the position of the pelvis, as the relevant hip is usually pulled backwards. This in turn tends to cause the upper arm to slip over the knee onto the forearm. The variant with the heel not on the ground and the foot straight therefore makes it much easier to achieve a straight pelvic position due to zero rotation of the leg.
  2. If the upper arm has a strong tendency to slide over the front knee onto the lower leg due to the body proportions (in this case: „sitting giant“), this variation is highly recommended. It does not eliminate the proportion problem, but avoids exacerbating it.

Hand on block

Instruction

  1. Take the pose as described above, but place your hand or its fingertips on a block.

Details

  1. The body proportions of „sitting giants“ in particular tend to cause the front upper arm to slip over the knee of the bent leg onto the lower leg. One of the few helpful measures to counter this is to place the hand or fingertips further back on the floor, which also causes the upper arm to move further back in an arc. However, as this arc also lifts the hand further away from the floor and further up as the angle increases, support from the hand or fingers is required above a certain arc.

Hand on block, heel up

Instructions

  1. Take the pose as described above, but support yourself on a block and let your heel come up.

Details

  1. This pose combines the simplifications of the corresponding variations and is likely to be the variation of choice for many beginners, but not only for them, for a long time.

rear foot in the edge of the room

Fixes the back foot

Instructions

  1. Place the mat at an angle against the wall so that the rear outer foot can be fixed with the heel on the floor in the edge of the room and perform the pose as described above.

Details

  1. Of course, this variation cannot compensate for any lack of flexibility, but in cases where it seems borderline possible to perform the pose and the body proportions are not so unfavorable that it would be difficult to prevent the upper arm from slipping over the knee anyway, this variation can allow you to focus on the pelvic posture and arm. The foot can be pressed into the edge of the room using the strength of the front thigh and should therefore no longer be an issue; focusing on the position of the pelvis and upper body is now possible and obvious.

(P)

Instructions

  1. Take the pose as described above.
  2. The supporter sits on the patellar side in front of the knee of the bent leg, fixes the performer’s foot with one foot and grips the calf from behind with one hand from the side on which the performer’s arm is resting on the floor in order to secure against stretching in the knee joint and to secure the arm against slipping forward over the knee with the dorsal forearm.

Details

As already mentioned in the description and details of the pose, a 90° bent knee joint is essential for this pose. Any extension of the knee joint significantly increases the likelihood of the arm slipping over the knee towards the lower leg. Two measures are taken to counteract this:

  1. the extension of the bent knee joint is prevented by pulling on the lower leg. At the same time, by fixing the foot in place, one of the last possibilities of increasing the angle in the knee joint of the bent leg is prevented from the outset by placing the foot further forward. If the distance between the feet is increased in order to reduce the necessary work of the quadriceps, the angle in the knee joint also increases and the tendency to extend the knee joint further increases, which also increases the risk of the arm slipping off the outer thigh.
  2. The arm is secured against any forward movement. The supporting arm of the performer then rests on the dorsal wrist/forearm of the supporter, who actively holds the arm in position with force if necessary.

Together, these two measures virtually eliminate the risk of slipping if the stance has been set up correctly beforehand. By bending the wrist of the intervening arm into dorsiflexion, the arm can even be pushed further back. If the knee is no longer likely to slip, the supporter can rotate the upper body by pressing against the lower shoulder blade as in parsvakonasana and grasping the upper arm of the upper extended arm from below in order to pull it towards them with further exorotation and prevent it from moving laterally.

2P

Instructions

  1. Take the pose as described above.

The first supporter performs the support described above in order to secure the arm against slipping over the knee and to ensure that the angle in the knee joint remains constant at 90° by means of the fixed foot. The second supporter supports the rotation of the upper body with both hands by pulling on the margo lateralis of the upper shoulder blade with one hand and pressing on the opposite, lower shoulder blade with the other hand. The twisting pull on the upper arm known from parsvakonasana is also possible.

Details

The combined support makes it possible to perform this pose very effectively, the tendency of the arm to slip is prevented and the upper body, which is difficult to rotate in this pose, is supported externally.

Transition to ardha vasisthasana

Instructions

  1. Take the pose as described above.