Revolved Side Angle Yoga Pose is a standing pose that targets the hamstrings and is ideal for yogis and yoginis at an intermediate level.
anahata – the heart chakra
Reverse Prayer Pose
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Revolved Camel Yoga Pose
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Revolving Beam Yoga Pose
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Reclining Angle Yoga Pose
Reclining Angle Yoga Pose is a reclined, inverted forward bend pose that targets the hamstrings and calves and is…
Side Plank Yoga Pose
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Sleeping Yogi Yoga Pose
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Upward Couch Yoga Pose
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Upward Crescent Moon Yoga Pose
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Warrior II Yoga Pose
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Upward Revolved Knee to Head Yoga Pose
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[yoga-sharrre]
- Start in the Mountain Pose (Tadasana), standing up straight with your feet together and your arms loose at your side.
- Exhale and jump or step your feet about 3 to 4 feet apart.
- Put your hands on your hips and shift your right foot 90 degrees out and your left foot in slightly. Align your heels. Keep your thighs firm. Shift your right thigh outwards so that your right knee cap is aligned above your right ankle.
- Exhale and twist your torso to the right until you are facing out over your right leg. Simultaneously lift your left heel up off the ground and shift on the ball of the foot until the inner left foot and inner right foot are parallel.
Exhale and bend your right knee until your right thigh is parallel to the ground, or as far as you can comfortably. - Exhale again, and twist your torso farther to the right. Lean your torso down and place your left hand on the ground next to the inside of your right foot. Move your right thumb to your right hip crease and push your thighbone down toward the ground.
- Lift your right arm up toward the sky. Turn your head so that you can gaze up at your right arm. Or, to continue into Revolved Extended Side Angle, bring your left elbow over your right leg, pushing your upper arm into your other thigh. Place your palms together in front of your chest in a prayer position, moving your thumbs as close to your sternum as possible. Stretch your elbows out, reaching your left elbow down toward the ground and your right elbow up toward the ceiling. Push into your right leg with your left arm, twisting deeper into the position.
- Hold for 30-60 seconds. To come out, untwist your torso and bring your legs back to the Mountain Pose. Switch sides and repeat.
- Breathe deeply through each step.
- Those who suffer from frequent headaches, low or high blood pressure and insomnia should consult a doctor or an instructor before attempting this pose.
- If you have a history of neck problems, do not turn your head to look up at your arm — keep your gaze forward.
If your hand cannot reach the ground, brace your hand on a block.
If you are having trouble balancing in this pose, support your back heel with a block or sandbag, or brace it against a wall.
All Muscles: Calves, hamstrings, abs, ankles, groins, chest, shoulders, spine
Target Muscles: Calves, hamstrings, abs
- Stimulates internal organs.
- Opens the chest and shoulders.
- Increases stamina.
- Improves digestion and eases constipation.
- Improves balance.
- Can help relieve pain of sciatica and osteoporosis.
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