Seated Splits Revolved

YOGA POSTURES A great source for Yoga Postures by Mark Giubarelli.

white space

Tadasana Downward Dog Cobra pose  Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose
white space

Parivrtta Upavistha Konasana

Translation: Revolved Seated Angle Pose

white spaceseated-splits

From a seated position open the legs out diagonally. Remaining sideways stretch the side of the body by leaning down to one leg.

white space

white space

If you are a beginner the posture can be performed quite easily. If you need a little support put the hand you see in the picture opposite down on the mat.

white space

You may want to stretch the arm out straight even if you are flexible enough to grab. It gives a different stretch and strengthens the shoulder muscles.

white space

Point the toes, heels or ball points of the toes. Extending energy through the heel of the leg you are leaning away from can really help bring the back of the leg down to the floor. It naturally lifts a little due to muscles in the hips and along the side of the torso. For this reason extending through the heel in this opposite leg is one of the better options.

 

Look sideways or up. Rotating the spine and looking up will aid in the twist.

white space

Push the back of the knees down to straighten the legs more when you are down.

white space

The leg on the side you are stretching naturally turns out. It will allow out to twist more when it is open but you may want to straighten it to bring the fundamentals of Tadasana (The mountain pose) to the leg.
white space

Tips
There is lots of ways the arms can be configured. Mudras can be formed with the hands and the foot can be held in a number of different ways.

 

Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
Paschimottasana Yoga Posture Janu Sirsasana Janu Sirsasana yoga pose handstand scorpion Yoga Posture Janu Sirsasana Yoga Posture Janu Sirsasana Yoga Posture Parivrtta Janu Sirsasana Shooting Bow Pose Balasana child pose Virasana Hero Pose Navasana boat pose Yoga Posture Kapotasana Yoga Posture Kapotasana Yoga Posture Kapotasana Downward Facing Kapotasana Yoga Posture hanumanasana Yoga Posture yoga position asana handstand scorpion Yoga Posture supta konasana Baddha Konasana Bound Angle Pose Yoga Posture Upavistha konasana Downward Facing Dog pose Shooting Bow Pose
Paschimottasana Janu Sirsasana Eka Pada Upavistha Parivrttasana ,
Parivrtta Janu Sirsasana
Janu Sirsasana
II
Parivrtta Janu Sirsasana
II
Parivrtta Janu Sirsasana
III
Parivrrta Janu Sirsasana
IV
Balasana Virasana Navasana Salamba Kapotasana Kapotasana Ardha Kapotasana ,
Adho Muka Kapotasana
Hanumanasana Halasana Yoganidrasana Supta Konasana Baddha Konasana ,
Upavistha Konasana,
Parsva Upavistha Konasana Akarna Dhanurasanawhite space

white space

Yoga Teacher Tips
A nice time to blend these postures is before and after hip openers.
Almost all students can enter this posture so it is a good choice for a
side stretch.

 


Printable Card

lateral yoga fitness  yoga fitness

SHARE