Eka Pada Parivrtta Upavishthasana: Steps and Modifications

Eka Pada Parivrtta Upavishthasana is a seated side-bending and rotating posture organised around one extended leg. The movement should develop through spinal length rather than pulling strongly on the foot.

Preparation

• Sit on a folded blanket.
• Practise a wide seated position.
• Use a strap around the extended foot.
• Prepare with a simple seated side bend.

Steps

1. Sit with one leg extended to the side and the other folded comfortably.
2. Lengthen the spine.
3. Place the lower hand on the floor or a block.
4. Raise the opposite arm.
5. Lean toward the extended leg through a comfortable range.
6. Add gentle rotation only after the side bend is steady.
7. Return upright before changing sides.

Modifications

• Use a strap around the extended foot.
• Keep the extended knee bent.
• Place the lower forearm on a chair.
• Keep the upper hand on the hip.
• Practise only the side bend.

Common mistakes

• Pulling strongly on the foot.
• Rounding before rotating.
• Forcing the folded knee.
• Holding the breath.

Practice limits

Reduce the range when the knees, hips, hamstrings, shoulders or back feel sharply strained. Use props and learn deeper rotating variations from a qualified yoga teacher.