Parivrtta Uttanasana – Standing Forward Bend Twist

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Good morning Yogis! As our Challengers are continuing the detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we are covering sister or twisted versions of each Asana. Today we are covering the twisted version of the Asana in the series.

Parivrtta Uttanasana (PA-ree-VRR-tah OO-ta-NA-sa-nuh) or Standing Forward Bend Twist is a great hip and hamstring opener, especially for those Yogis who are still working at touching their toes!

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will pause in Uttanasana / Standing Forward Bend, and try one twist on each side! Since we are in a Sun Salutations flow, just hold the twist for a breath or two, not the full 30-60 seconds we normally would do.

Parivrtta Uttanasana – Standing Forward Bend Twist

Start in Uttanasana / Standing Forward Bend. Please see Uttanasana post for detailed breakdown, since this pose is a variation!

Parivrtta Uttanasana – Standing Forward Bend Twist

We will start on the right side:

  • Allow your LEFT leg to bend, and keep your right leg straight.
  • Place your LEFT hand on the ground, on right shin, or on a block as you turn your torso and head to the right side.
  • INHALE – Extend your right arm straight up to open your chest, and look up at your right hand.
  • Hold for 30-60 seconds, and release on an EXHALE back down to Uttanasana / Standing Forward Bend. As you hold this pose, lengthen your spine a bit on each inhale, and twist a bit more on each exhale.
  • Repeat on the left side – bending your right leg, placing right hand on mat, and opening to the left.

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want a block if you have a difficult time reaching the floor. Please see today’s comments for suggestions for hyber-mobile Yogis!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats

Please comment to share your experience! What did you think of this exercise? Have you tried Parivrtta Uttanasana before? Always remember, be kind!

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5 thoughts on “Parivrtta Uttanasana – Standing Forward Bend Twist

  1. This was my first time doing Parivrtta Uttanasana. I have been working on getting my hands fully on the ground and was able to with this exercise. I went with the Twist Tuesday theme for my flow today adding side crane twist and revolved triangle pose.

  2. I like this pose and do this pretty often to loosen up for dancing! Any tips on how to make this one more challenging since I have flexibility in the forward folds?

    1. Yes! Instead of putting the top hand up, reach around your body and grab the opposite thigh. So, if opening to the right – plant left hand, and reach right hand around body to left thigh.

      You might also benefit from crossing your legs in forward folds to target each side individually.

      Here’s a couple other variations that might get you the stretch you’re looking for:

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