Start in a standing position with the feet together, inhale and extend the feet wide apart, more then one leg length. Turn your right foot out by 90 degrees and your left foot in by 45 degrees.
Exhale and bend the right knee, so that the shin is parallel to the floor and the knee straight above the ankle. Keep the abdominal muscles firm and revolve the torso, placing the left elbow on the outside of the right thigh and the left hand on the floor. Keep the left foot grounded and lift your right arm over the head. If your hand does not touch the floor, place the left upper arm onto the thigh and bring the hands together in the prayer position.
Hold this position for about 30 seconds or 5 breaths. Keep the chest open without collapsing the torso down, breathe normally. Then, inhale and lift the torso, bringing the feet parallel. Exhale, turn the left foot out 90 degrees and repeat on the other side, holding for the same length of time.
To come out, lift the torso up on an inhalation and place the feet parallel. Exhale and walk or jump the feet together.
The Revolved Side Angle Yoga Posture helps to strengthen the lungs, as it challenges the breath. It is also a powerful twist, stretching and rotating the back muscles and spine.
Hatha Yoga Postures: Sanskrit – English
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.