Kneeling Side Bend Twist
Parighasana Parivrtta
About This Pose
Kneeling Side Bend Twist combines the lateral opening of Gate Pose with a spinal rotation, creating a pose that moves the spine in multiple planes. Starting from a kneeling position, the practitioner extends one leg out to the side, side bends toward that leg, and then adds a twist. This multi-planar movement addresses the spine from multiple angles, creating flexibility that transfers to everyday movements. The pose is particularly beneficial for athletes and those who need rotational mobility in their activities. The grounded kneeling position provides stability while allowing for significant movement through the torso.
Step-by-Step Instructions
- 1
Begin kneeling with the right leg extended to the side
- 2
Keep the left knee under the left hip
- 3
Inhale and reach the left arm overhead
- 4
Exhale and side bend to the right
- 5
Place the right hand on the right leg or floor
- 6
From the side bend, add a twist by rotating chest up
- 7
Reach the left arm toward the ceiling
- 8
Open the chest toward the ceiling
- 9
Hold for 5-8 breaths
- 10
Release the twist first, then the side bend
- 11
Switch sides
Alignment Cues
- Extended leg reaches straight out to side
- Kneeling knee stays under hip
- Side bend comes first, then twist
- Top arm reaches actively
- Chest rotates toward ceiling
- Both sides of waist stay long
- Head follows the rotation naturally
Benefits
- Creates multi-planar spinal movement
- Opens the side body and intercostals
- Adds rotation to lateral flexion
- Improves breathing capacity
- Increases spinal mobility in all directions
- Stretches the inner thigh of the extended leg
- Builds functional flexibility
- Addresses the spine comprehensively
Modifications
- Keep the side bend without adding twist
- Use a block under the bottom hand
- Keep the extended leg bent
- Reduce the range of twist
Variations
- Bind the top arm around the back
- Deepen both the side bend and twist
- Add breath holds in the pose
- Flow between sides dynamically
Cautions & Contraindications
Cautions
- Move through each plane mindfully
- Keep the kneeling knee stable
- Don't force the combination of movements
- Maintain core engagement
- Keep the neck comfortable
Avoid this pose if you have:
- Knee injuries
- Spinal disc problems
- Rib injuries
- Hip injuries
- Balance disorders
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
