Parivrtta Sthiti or Lateral Extension are commonly known as turns or twists. Twists stimulate the Organs of Elimination as well as the Organs of Reproduction and help to keep the internal organs in their place along with combating visceral fat. Not only do twists stimulation your internal organs but they also create space between the vertebrae of your spine so your energy can flow.
1. Start by sitting in a comfortable position to chant Pranava "OM" three times. After chanting "OM" create an intention for your practice. Your intention could be something personal like a goal or self affirmation or maybe you want to give thanks or even you could dedicate your practice to someone you know who could use a little extra love.
2. Adho Mukha Svanasana - Downward Facing Dog Pose: Have your feet hips width apart as well as parallel to each other and move your heels back and down. Hands are shoulder width, spread your fingers wide apart, have your palms flat, press into the pads of your fingertips. Reach your outer arms down and lengthen the inner arms from the center of the chest. Lengthen the sides of the trunk, create more space from your armpits to your hips. Lift your sits bones high, stretch well your outer knee ligaments and lift your kneecaps up by loading and lifting the quadriceps. Relax your head and breathe, hold the posture for one minute.
3. Parivrtta Parsvakonasana Preperation - Revolved Extended Side Angel Pose Preparation: Have both your legs at 90º angel with the back leg’s knee placed directly under the hip and the front leg’s foot directly under the knee. Press well the back leg shin, top of the foot and toe nails down, press well the front leg’s foot especially the big toe mound and inner heel. When you enter the pose you can use your hand to help move and turn the internal organs, cross your arm over the leg and place your hand on the floor and reach the top arm straight up. Lengthen the side body and focus more on the lift and lengthening rather than the turn.
4. Take Adho Mukha Svasasana - Downward Facing Dog Pose between the turns to stabilize and stretch out the spine and internal organs. Take all the actions as before and be sure the abdomen is not gripping but completely relaxed which will allow it recede naturally. Soften and relax your face, jaw and tongue, allow the tongue to move into the lower palate and it will also slightly recede. Breathe here for five to ten breaths.
5. Parivrtta Parsvakonasana Preperation - Revolved Extended Side Angel Pose Preparation: Enter this pose from Virabhadrasana II, pivot the back foot and turn to cross your arm over as you did in the previous pose but now take the top arm over top of the head and look up and through the armpit. Press well the back foot toe mounds and lift from the arch of the foot up and through the heel. Press the back leg thigh back and open up the back of the leg. Lengthen the side body, draw the back of the head back and just like in the previous variation focus on lifting and lengthening. This is still considered a preparation as the finality of the pose the back foot heel is down.
6. Take Adho Mukha Svanasana - Downward Facing Dog Pose (refer to the previous actions)
7. Bharadvajasana - this pose is an ode to the sage Bharadvaja. Take first your left leg in Virasana - Hero Pose and the right leg in Ardha Padmasana - Half Lotus. Press the sits bones down as well as the top of your left foot, shin and toenails. Reach your right arm back and around to grasp your foot. Like in the previous turns, focus on the lift and lengthening, initiate the turn low starting at the base of your spine moving up the spine slowly and turn or included your head last. Repeat on the other side.
8. Savasana - Corpse Pose: Rest on your back for a minimum of one minute holding absolutely still. Softening and relaxing the entire body at first focusing on the flow of breath inside the trunk and torso then let everything go and just be. When you come up roll to your right side rest in a fetal position with your knees drawn in towards your chest for a few breaths and then come up with your head last. Sit for a moment and reflect back to your personal intention and seal the practice chanting "OM, Shanti, Shanti, Shantih".