A dowel allows you to enjoy this pose without having to force a
range of motion you may not have in your hips or spine. You can
also maintain a more neutral spine to avoid strain. The dowel gives
you something to grasp without having to round your back or
overleverage the twist. This light, airy version of the more challeng-
ing, abdominally compressed pose is a boon to those with spinal
issues, hyperkyphosis, or hyperlordosis (exaggerated arching of the
lower back), other lower-back and sacral issues, or general stiffness.
It’s also wonderful for people with long torsos. However, it is not
entirely without effort, as you won’t be able to bear weight on your
lower arm.Start with your feet 1.5 metres feet apart, right foot forward, left foot
turned in 45 degrees. Place the dowel to the outside of your right
foot, and hold it with your right hand as you thread it under your
right leg so that the bottom of it rests to the outside of your left foot.
On an inhalation, bend your right knee while maintaining an upright
trunk. (But lean forward as needed if you experience strain in your
lower back.) Inhale. On your exhalation, take your entire torso
forward about 45 degrees. Allow the dowel to slide down your rightouter thigh so that it’s closer to your knee. When you feel
stable, reach for the dowel with your left hand, keeping your
elbow bent and slightly lifted. This change in hands will
encourage you to square your hips and shoulders to the front
in preparation for the rotation. Reach forward through your left
elbow. Place your right hand on the back of your right hip, and
draw your right elbow back to open the right side of your
chest. Press your right foot firmly into the floor to offer support
to the front of your pelvis and trunk and to avoid collapsing into
your right groin, which can exert too much stress on your
sacroiliac (SI) joints or the labrum (rim of cartilage) of your hip.
Firmly hold the dowel and anchor your outer left heel on the
mat (or a blanket if you have trouble keeping your heel down).
Gently twist to the right through the entire length of your body.
Imagine that you are turning your bladder to the left as you
turn your heart to the right. This will take excess leverage out of
your lumbar spine and your SI joints. Lengthen through from
the crown of your head to your right outer hip and left heel.
Hold the pose for 5 breaths, lengthening the exhalation a little
each time. Exhale to release. Repeat on the other side.4 PARIVRTTA PARSVAKONASANA
Revolved Side Angle Pose64 MODEL: KARENA VIRGINIA; STYLIST: TINA GILL; HAIR/MAKEUP: BETH WALKER; BRA AND TOP: LULULEMON; PANTS: ALO; JEWELLERY: MODEL’S OWN; BLANKETS: TARGET
february/march 2019yogajournal.com.au