[Pose Of the Week] Revolved Goddess Pose (Intermediate)

Get ready to feel powerful as you stretch, strengthen, and twist in Revolved Goddess Pose…

Revolved Goddess Pose (Parivrtta Utkata Konasnana) – also known as Twisted Goddess Pose – is a variation on the classic Goddess Pose, with an added twist.

Similar to Goddess Pose, this variation strengthens the lower body while opening the hips. The addition of the torso twist also helps to strengthen the arms, shoulders, and chest, engage the core muscles, and stretch the abdominal muscles, the intercostal muscles between the ribs, and the upper and mid-back muscles. This is a great pose to do if you spend a lot of time sitting, as it improves mobility and flexibility, while moving your body through a range of motion it probably doesn’t experience very often during your day-to-day activities.

The twisting motion of the pose is also believed to massage the internal organs and assist with digestion, elimination, and detoxification. Traditionally, this pose is also thought to stimulate the Root and Sacral chakras.

Be careful not to let your knees twist inwards or outwards as you rotate the upper body. If you have vertigo or trouble with balance, this pose can also be practiced while seated on a chair.

Those with shoulder, knee, or hip injuries, herniated disc, recent abdominal, neck, shoulder, or spinal surgery, or those who are pregnant should avoid this pose.

How to Do Revolved Goddess Pose:

Begin standing tall in Mountain Pose.
Step the feet apart to twice the width of the hips, pointing the toes out 45°.
Bend deeply at the hips, bringing the knees out over the toes (don’t let them pass the toes). Rotate the hips and inner thighs outward, as you sink deeper into the squat.
Place the hands on or just above the knees and lift the waist up out of the hips, lengthening the spine. Press the hands wide on the knees and draw the tailbone down.
Pull the glutes towards each other and exhale as you twist the torso to the right. Bringing the right shoulder back and the left shoulder forward, turn your head to gaze over the right shoulder.
To exit the pose, return your gaze back to center, square the shoulders, and then twist to the left.
Repeat 3 times on each side.