Parivrtta Utkata Konasana
(Revolved Goddess Pose)
I’ve said it before, and I’ll say it again: I love a twist! I also love hip openers, so a twist that opens the hips at the same time is destined be a favorite pose for me. Parivrtta Utkata Konasana, often called Revolved Goddess Pose, brings those elements together and can be done with a variety of modifications that make the pose accessible to nearly everyone!
Let’s do Revolved Goddess Pose!
Begin by stepping your feet about three feet apart. You can always adjust the distance between your feet if you need to.
Pivot on your heels and angle your feet outward about 45 degrees.
Bend your knees and drop your hips back and down as if you were trying to sit on a bench behind you. Make sure your knees align with your toes.
Allow your pelvis to tilt forward slightly and you may find your hips dropping a little lower. There’s no need to go deeper than having your hips and knees level with each other, and your hips might prefer to be a little above knee level.
Keep your spine elongated and your chest broad. Try to bring your spine as close to parallel with the floor as you can. Rest your elbows on your thighs.
Place your hands on your knees or thighs. Inhale to create more length to the spine. As you exhale, rotate your torso to the left by dropping your right shoulder down and center while your left shoulder floats up and back. Imagine stacking your shoulders one over the other. Take several breaths, deepening the pose without forcing the twist, then release back to center.
Breathe in deeply, elongate the spine, then rotate your torso to the right. The left shoulder drops down and center while your right shoulder floats up and back. Stay for several breaths before releasing back to center.
Stay grounded through your feet as you slowly come back up to standing.
Variations
Variation One: Place a block on the floor in front of you, and instead of keeping your hands on your legs, place your lower hand on the block as you twist. Extend your other arm toward the ceiling. Continue broadening the chest as you remain in the twist for several breaths. Come back to center and repeat on the second side.
Variation Two: Instead of using the block, you could place your hand directly on the floor, as long as it doesn’t force your spine to round.
Seated Variation
Sit with your sitting bones on the front edge of a chair and step your feet wide apart (about three feet). Angle your feet about 45 degrees out to their respective sides.
Keep your spine long as you bring your hands to your knees or lower thighs. Tilt your pelvis forward, and as you lean forward from your hips, keep your spine long and your chest open. Don’t round your back. As you drop your right shoulder down and center, your left shoulder floats up and back as if you were trying to stack your shoulders one over the other. Take several breaths, deepening the pose without forcing the twist, then release back to center.
Breathe in deeply, elongate the spine, then rotate your torso to the right. The left shoulder drops down and center while your right shoulder floats up and back. Stay for several breaths before releasing back to center.
Another option: Feel free to stay more upright, leaning forward less. Still a great hip-opening twist!
Alternate Seated Version
Use the same instructions from above but place a block on the floor in front of your chair. When you twist, bring your bottom hand to the block (or to the floor if that’s better for you) and sweep your other arm overhead toward the ceiling. Keep broadening the chest as you remain in the pose for several breaths. Repeat on the second side.
Take a break!
Whether you opt for doing the pose free-standing or using a chair, Parivrtta Utkata Konasana (Revolved Goddess Pose) can do wonders for your spine and your energy. If you sit for long periods of time at a desk, take a moment to do this pose right there. Back your chair up and do the chair version of the pose; it’s like hitting the reset button for your body and your mind!
Lindel Hart teaches yoga online for PerfectFit Wellness. He lives in Western Massachusetts and teaches at Deerfield Academy, a private residential high school, as well as at Community Yoga and Wellness in Greenfield, MA. Visit his website, Hart Yoga.
