One Leg Revolving Seated Yoga Pose

Eka Pada Parivrtta Upavisthasana

One Leg Revolving Seated Yoga Pose
overview

One Leg Revolving Seated Yoga Pose is a seated twist pose that targets the shoulders and hips and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
related poses

beginner | seated | shoulders, hips

[yoga-sharrre]

[yoga-tags]

How To Do One Leg Revolving Seated Yoga Pose
  1. Begin in the Staff Pose (Dandasana). Bend your left knee, drawing it toward your chest. Your toes should still be facing straight forward, the sole of your left foot pressed against the floor. Your foot should be roughly in line with your right knee.
  2. Exhale as you begin rotating your upper body toward the left. Keep your left hand placed on the floor next to your left hip, using this hand to support the weight of your body through the twist. Bring your right arm around to aid you in the twist, placing your right upper arm on the outside of your left knee. Push through your arm and into your leg; this will allow you to deepen your twist. Bend your arm at the elbow, bringing your forearm perpendicular to the floor. Stretch your fingers, palm facing the same direction as your face.
  3. When you find a comfortable place of tension, hold this position. Push out with your right heel, toes arching and pointing toward you. Pushing through the heel will increase the stretch in your right leg, keeping it active through the twist. Extend your torso, pushing up through the top of your head and lengthening the spine as your twist.
  4. Hold this pose for 30-60 seconds. To come out, untwist your torso before bringing your left leg back into the Staff Pose. Repeat all steps with the opposite leg.
Notes
  • Breathe deeply through each step.
  • If you have a back or spinal injury, contact your instructor before performing this position.
Tips

Try different variations of this stretch to work other muscles. Pointing the toes instead of pushing through the heel of the outstretched leg will work the tibia muscles and ankles as opposed to the calf. Also, placing the foot of your bent leg on the outside of your outstretched leg before twisting your torso can give you a deeper spinal stretch.

Stretches & Strengthens

All Muscles: Hamstrings, calves, shoulders, hips, neck, back

Target Muscles: Shoulders, hips

Health Benefits of One Leg Revolving Seated Yoga Pose
  • Stimulates liver and kidneys.
  • May improve digestion.
  • Can relieve symptoms of menstruation and back pain.
  • Can reduce fatigue.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eka Pada Parivrtta Upavisthasana

(eh-KAH pa-dAH par-ee-vrt-tah oo-pah-VEESH-tAHs-anna)

eka: single, one
pada: leg, foot
parivrtta: turned around, revolved
upavistha: sitting, seated
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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