Yoga Poses-Revolved Lateral Angle Pose

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Revolved Lateral Angle Pose is one of the most common and attractive Standing Yoga Poses. Beginners who want to learn Yoga Poses can practice this Yoga Pose if they have enough flexibility and guidance from experienced instructor. It is considered as one of the most popular Yoga poses.


Intention

There are some Yoga Poses which has common intentions. Triangle Pose, Extended Side Angle Pose and Revolved Lateral Angle Pose are the Yoga Poses which have some common intentions including strengthening the feet, ankles and legs to support the torso and developing the quadriceps to strengthen and protect the knees.

  • To lengthen and rotate the spine while creating a strong, stable foundation in the pelvis
  • To strengthen the feet, ankles and legs to support the torso
  • To develop the quadriceps to strengthen and protect the knees

Benefits

There are some Yoga Poses which have some common benefits. Triangle Pose, Extended Side Angle Pose and Revolved Lateral Angle Pose are some Yoga Poses which have some common benefits.


  • Strengthens the feet, ankles and knees, creating strong active supported legs that are able to support the torso in complicated standing poses
  • Develops the quadriceps, which protects and strengthens the knees, promoting balance in standing poses
  • Increases the ability of the spine to rotate and the torso to twist
  • Stretches tones and massages the inner organs of the torso
  • Stretches and tones the muscles of the waist and back
  • Releases tension in the muscles that support and move the spine
  • Increases the ability of the torso to twist
  • Assists in the digestion of food because tissue pumps are created in the intestines, increasing circulation

Contraindications


Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses.


  • Injuries or inflammation of the ankles, knees or hips
  • Unable to balance without support
  • Avoided during menstruation
  • High Blood pressure
  • Migraines or stress headaches
  • Final trimester of pregnancy
  • Hiatus hernia
  • Injured or inflammation of the neck

Teaching technique


  1. Stand in Mountain Pose facing the side edge of the mat
  2. Step the feet wide apart into a comfortable position
  3. Stand on the ball of the left foot then push out through the inner heel of the right back foot until it is at a 15 degree angle
  4. Create a vertical lateral line from the outer ankle to the knee, hip, shoulder and ear
  5. Rotate the front right foot 90 degrees with the inner edge of this foot aligned with the inner arch of the back left foot
  6. If the front knee does not align with the front right foot, release the front right foot and align it
  7. with the front knee to protect the medial ligament
  8. Activate Mula Bandha on the exhalation to promote stability in the pelvis and legs then activate
  9. Uddiyana and Jalandhara Bandhas on the inhalation to lengthen, straighten and support the upper spine, thoracic and cervical
  10. Inhale and raise the arms laterally in line with the shoulders with active palms to activate the triceps of the upper arm
  11. Exhale bend the front knee and sink down into Warrior Pose 2 with the front thigh parallel to
  12. the floor
  13. Inhale push back into the inner heel of the back left foot and extend the right hand forward
  14. extending and lengthening the lower right side of the torso
  15. Exhale activate Mula Bandha to protect the sacroiliac joint of the pelvis, draw the navel towards
  16. the spine and around to the right, beginning the twist.
  17. Continue to twist the torso towards the right, the twist originating from the navel progressing to
  18. the floating ribs, then the shoulders and lastly the chin, supporting this twist with the left forearm on the right knee
  19. Inhale push back into the inner heel of the left foot and extend and lengthen the spine in the opposite direction, creating postural alignment with the pelvis and lower the left hand to the floor on the outer blade side of the font right foot
  20. Hold Revolved Lateral Angle Pose using thoracic horizontal inhalation to open and expand the ribcage, to release tension in the muscles of the back and then exhale continue to rotate the torso towards the right up towards the ceiling using the space that the inhalation created
  21. Exhale release the twist, then inhale raise the spine into a vertical position creating
  22. Warrior Pose 2 then exhale straighten the front right leg into a standing position
  23. Turn the feet to face the side edge of the mat, and then bring the feet together into Mountain Pose

Modifications


Most of the Yoga Poses have some modifications and one should know these modifications.


  • If you are unable to practice this asana, create personal confidence and postural integrity by practicing Warrior Pose 2 to develop the physical ability to be able to practice Revolved Lateral Angle Pose
  • Place a chair underneath the front thigh to support the weight of a torso with the back of the chair in the direction that you wish to twist then use the leverage of the arms and hands holding the back of the chair to twist the spine and torso in that direction
  • The knee of the back leg can be placed on the floor to create balance and stability in the asana while lunging forward creates a psoas stretch
  • The heel of the back foot can be lifted, moving onto the ball of the foot to support the asana and modify the twist of the torso which will not be as intense
  • The lower arm can be placed under the front thigh to reach around behind the back and clasp the upper arm, which is dropped down behind the back
  • If extending the upper arm in lateral line with the torso is too intense, the arm can be lifted vertically towards the ceiling

Common Misalignments


  • The arches and ankles of the feet are allowed to collapse
  • The front foot is allowed to roll over onto the outer blade, lifting the inner arch and destroying the integrity of the ankle
  • The stance is too narrow causing the knee to go forward of the front foot, overextending the front knee
  • The front knee is allowed to rotate inward or outward so it is no longer above the front foot, losing its postural integrity
  • The back knee is allowed to bend which removes the support of the back leg
  • Mula Bandha is released, allowing the pelvis to tilt, losing its postural integrity with the lumbar spine Uddiyana Bandha is released, allowing the spine to curve forward, exaggerating the thoracic curve and allowing the front of the torso to slump
  • Jalandharabandha is released, allowing the cervical spine and the head to come forward, losing its postural integrity and alignment with the thoracic spine
  • Focus on Svadhisthana the element of Water that represents fluidity and resides in the physical body in the pelvis

Counter pose


Feet Wide Pose to release tension in the lower back, hamstrings and glutes. It is a mild inversion which calms the mind and central nervous system, lowers blood pressure and calms the breath.

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