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Forward BendsIntermediate

Revolved Seated Forward Bend

Parivrtta Paschimottanasana

Revolved Seated Forward Bend (Parivrtta Paschimottanasana) twists and folds simultaneously, wringing out the spine as both hands clasp the opposite feet.

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How to Perform

  1. 1

    Sit with legs extended together and hold outer edges of feet with opposite hands.

  2. 2

    Rotate torso to the left, stacking right ribs across left thigh as elbows widen.

  3. 3

    Slide right arm inside the legs and the left arm over the top to deepen the twist.

  4. 4

    On an exhale, lengthen spine forward and rest the side ribs and head toward the left leg while gaze turns upward.

  5. 5

    Hold 5–8 breaths, inhale to lengthen back to center, and repeat to the right.

Benefits

  • Stimulates abdominal organs and improves digestion through twisting compression.
  • Lengthens hamstrings and calves while releasing low-back tension.
  • Enhances spinal mobility and rejuvenates the nervous system.

Alignment Cues

  • Kneecaps point straight up and legs stay together.
  • Elbows bend outward to leverage the twist.
  • Neck follows the rotation without strain.
  • Sit bones remain grounded to prevent tipping.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Acute low back pain
  • • Hernia or abdominal surgery recovery

Recommended Props

Strap around feetBlanket under hipsBlock under forehead