Prayer Twist Forward Fold
Parivrtta Uttanasana
About This Pose
Prayer Twist Forward Fold adds a prayer hand position to the revolved forward fold, creating a deeper twist through the use of leverage. By bringing the hands together at the heart and hooking one elbow outside the opposite thigh, practitioners can access a more intense rotation of the spine while maintaining the benefits of the forward fold. This variation is common in Vinyasa and Power Yoga sequences, offering a deep twist that stimulates digestion and wrings out tension from the spine. The prayer position also adds a devotional quality to the pose, bringing mindfulness to the physical practice. This pose prepares the body for more challenging twisting poses and binds.
Step-by-Step Instructions
- 1
Begin in Standing Forward Fold
- 2
Bring hands to prayer position at the heart
- 3
Bend the knees to bring the torso closer to the thighs
- 4
Rotate the torso to the right
- 5
Hook the left elbow outside the right thigh
- 6
Press the palms together to deepen the twist
- 7
Stack the shoulders and open the chest
- 8
Keep both feet grounded evenly
- 9
Gaze can go up or stay neutral
- 10
Hold for 5-8 breaths
- 11
Release and switch sides
Alignment Cues
- Knees bent to bring torso near thighs
- Elbow hooks outside the opposite thigh
- Palms press firmly together
- Spine stays long through the twist
- Hips stay level and squared forward
- Chest opens toward the ceiling
- Weight stays even in both feet
Benefits
- Creates a deeper twist than open-arm variations
- Stimulates digestion and detoxification
- Stretches hamstrings while rotating the spine
- Uses leverage for increased spinal rotation
- Strengthens the legs and core
- Improves balance in a challenging position
- Opens the shoulders and chest
- Prepares for more advanced twists and binds
Modifications
- Keep hands separated if prayer is difficult
- Reduce the twist depth
- Use a wider stance for stability
- Keep the gaze down if balance is challenged
Variations
- Work toward a bind around the legs
- Straighten the legs for more hamstring stretch
- Add a balance challenge by lifting the heels
- Flow between both sides dynamically
Cautions & Contraindications
Cautions
- Don't force the twist with arm leverage
- Keep the spine long before rotating
- Maintain even grounding in both feet
- Bend knees to protect the lower back
- Keep the neck comfortable
Avoid this pose if you have:
- Spinal injuries or disc problems
- SI joint dysfunction
- Hamstring tears
- Low blood pressure
- Pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
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