Parivrtta Sukhasana or the easy seated twist pose is based on the easy seating posture called Sukhasana. In Sanskrit, Parivrtta means twisted and Sukha means easy, comfortable or joyful and Asana means a yogic pose. It is an easy posture that can be performed by all practitioners.
How to do Parivrtta Sukhasana (Easy Twist Pose)?
- The Sukhasana posture is the starting point for Parivrtta Sukhasana. To perform Sukhasana, start by sitting on the floor with legs extended in front of you. Now fold the legs and assume the cross legged position. This is Sukhasana or the easy pose.
- Sit straight with the spine and back erect and breathe normally.
- Now, place the right palm on the floor to the right of the hips with fingers pointing outwards.
- Slowly start exhaling and turn the upper body to the right along with the neck. Simultaneously move the left hand to the right knee. Exhale completely and twist the torso further to the right. The neck can turn and look back over the shoulders.
- Make sure the spine is straight and the head is pulled up during the twist. Imagine that the twist is happening using the spine as an axis pole.
- Maintain this position for as long as comfortable. You can do breathe slow shallow breaths in this position.
- To release the position, inhale and slowly turn the upper body along with the neck to the left and come back to the normal sitting position. The hands come back to the normal position over the thighs or knees.
- Repeat this process on the left side too. This constitutes one round of the practice.
- Do as many rounds as you are comfortable.
Benefits of Parivrtta Sukhasana (Easy Twist Pose)
- Parivrtta Sukhasana increases the flexibility of the back muscles and the spine.
- It makes the neck muscles flexible. However, there is a word of caution for those suffering from spondylitis or severe neck pain. They should not twist the neck beyond the point where it starts to pain. By practicing this pose, one will eventually be able to turn the neck more without pain. Also, the process of twisting should be done as slowly as possible.
- It stretches the upper chest and shoulders and can relieve shoulder pain.
- It tones the organs in the abdomen and improves metabolism.
- Parivrtta Sukhasana energizes the nervous system and releases stress and anxiety.