Revolved Wide-Legged Forward Bendपरिवृत्त प्रसारित पादोत्तानासन
Parivṛtta Prasārita Pādottānāsana — an intermediate twist that works the obliques, hamstrings, hip adductors.
30–60SECONDS HELD · EACH SIDE
One line on the timetable. Revolved Wide-Legged Forward Bend is held 30–60 seconds each side, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
स्रोत·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·पुनरावलोकन जुलै 2026
How to do Revolved Wide-Legged Forward Bend
Read all of it before starting, and read the cautions further down before starting at all.
Stand with the feet wide apart and the outer edges roughly parallel.
Fold forward from the hips with a long spine and set both hands on the floor or on blocks.
Walk the right hand in until it is under the centre of the chest, on a block if the floor is far.
Rotate the ribs to the left and reach the left arm up towards the ceiling.
Hold with both legs firm, lower the arm, and repeat on the other side.
Hold: 30–60 seconds each side. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Revolved Wide-Legged Forward Bend does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Rotates the spine with the head below the heart and both feet fixed.
- Lengthens both hamstrings and inner thighs throughout the twist.
- Loads the obliques to hold the ribcage open against gravity.
Revolved Wide-Legged Forward Bend is one of 25 twists in this library and one of 60 poses rated intermediate. Poses that rotate the spine around its long axis with the pelvis anchored.
Who should skip Revolved Wide-Legged Forward Bend, or change it
- Pregnancy — skip the rotation and stay with the plain wide-legged fold.
- Disc injury: flexion combined with rotation is a demanding load on the lumbar spine.
- Sacroiliac irritation.
- अलीकडे झालेली पोटाची शस्त्रक्रिया.
- High blood pressure or glaucoma, since the head hangs below the heart.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Revolved Wide-Legged Forward Bend
What tends to go wrong, and the specific correction — not "engage your core".
MistakeTwisting from the shoulders while the ribcage stays flat.
FixSet the supporting hand under the sternum and turn the ribs, not the arm.
MistakeWeight sliding into the heels so the fold stalls.
FixShift the hips slightly forward over the ankles before you rotate.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Revolved Wide-Legged Forward Bend sits at code 02150, योग, हठ, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 मिनिटे | 20 मिनिटे | 30 मिनिटे | 45 मिनिटे | 60 मिनिटे |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
स्रोत·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg reference adult·पुनरावलोकन जुलै 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Revolved Wide-Legged Forward Bend?
Stand with the feet wide apart and the outer edges roughly parallel. Fold forward from the hips with a long spine and set both hands on the floor or on blocks. Walk the right hand in until it is under the centre of the chest, on a block if the floor is far. Rotate the ribs to the left and reach the left arm up towards the ceiling. Hold with both legs firm, lower the arm, and repeat on the other side. Hold for 30–60 seconds each side.
What does Revolved Wide-Legged Forward Bend work?
Primarily the obliques, hamstrings, hip adductors, with the spinal erectors, shoulders, calves assisting or lengthening. In mechanical terms: rotates the spine with the head below the heart and both feet fixed.
Who should not do Revolved Wide-Legged Forward Bend?
Pregnancy — skip the rotation and stay with the plain wide-legged fold. Disc injury: flexion combined with rotation is a demanding load on the lumbar spine. Sacroiliac irritation. Recent abdominal surgery. High blood pressure or glaucoma, since the head hangs below the heart. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Revolved Wide-Legged Forward Bend suitable for beginners?
Not as a first pose. Revolved Wide-Legged Forward Bend is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the twists poses marked beginner first.
How many calories does Revolved Wide-Legged Forward Bend burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Revolved Wide-Legged Forward Bend sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
भिंतीवरील उरलेली पिळण्याची आसने
आणखी पिळण्याची आसने — आधी त्याच स्तरावरील, मग उरलेल्या गटातील.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
