Revolved Forward Fold
Parivrtta Uttanasana
About This Pose
Revolved Forward Fold (Parivrtta Uttanasana) combines the deep hamstring stretch of a standing forward fold with the detoxifying benefits of a spinal twist. From a folded position, one hand grounds while the other reaches toward the ceiling, creating rotation through the entire spine. This combination maximizes the stretch along the back body while wringing out the internal organs and stimulating digestion. The pose requires both flexibility and stability, as the twist challenges balance in the folded position. The grounding hand provides an anchor that allows the spine to rotate more fully. This pose is excellent for practitioners who want the benefits of both forward folds and twists in one efficient posture.
Step-by-Step Instructions
- 1
Begin in Standing Forward Fold (Uttanasana)
- 2
Bend the knees slightly if needed
- 3
Place the left hand on the floor or a block beneath the face
- 4
Root down through the left hand
- 5
Inhale and open the right arm toward the ceiling
- 6
Rotate the torso to the right, stacking shoulders
- 7
Keep both hips level and facing down
- 8
Gaze can follow the top hand or stay down
- 9
Breathe into the twist for 5-8 breaths
- 10
Release the right arm down
- 11
Switch sides
Alignment Cues
- Both feet rooted evenly into the floor
- Hips stay level and squared
- Bottom hand grounds directly under the shoulder
- Top arm reaches straight up
- Twist initiates from the thoracic spine
- Spine stays long—don't round to twist deeper
- Shoulders stack vertically when possible
Benefits
- Stretches hamstrings while twisting the spine
- Stimulates digestion through abdominal compression and twist
- Detoxifies by wringing out internal organs
- Increases spinal mobility and rotation
- Stretches the IT band and outer hip
- Calms the mind with the forward fold component
- Improves balance and coordination
- Releases tension in the back and shoulders
Modifications
- Bend knees generously
- Use a block under the bottom hand
- Keep the top hand on the hip
- Reduce the rotation depth
Variations
- Bind by wrapping the top arm behind the back
- Practice with feet wider apart
- Add a prayer twist component
- Flow between sides with breath
Cautions & Contraindications
Cautions
- Keep both feet grounded evenly
- Don't force the twist—let it deepen with breath
- Maintain length in the spine while twisting
- Keep the neck comfortable
- Bend knees if hamstrings are tight
Avoid this pose if you have:
- Acute hamstring injuries
- Spinal disc problems
- SI joint dysfunction
- Low blood pressure
- Late pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
