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Parivrtta Surya Yantrasana Variation


How to Practise:

  • Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
  • Back and neck erect, rest on your buttock bones.
  • Bend your right knee and lean forward
  • Bend your torso and bring your right hand under your right thigh and simultaneously extend your left hand backwards to clasp the right hand
  • Lift your torso up and slowly straighten your right knee still holding your hands as earlier
  • Your gaze should be relaxed and towards the toes of the right leg
  • Ensure the left leg is straightened and is rooted to the ground
  • Breathe rhythmically and stay in the pose for 30 – 40 seconds
  • Gently come out of the pose (kick legs and shake hands to relax muscles)
  • Change the orientation of the leg to other side and repeat on left side to complete one cycle
  • Repeat the cycle 3-4 times


  • Strengthens arms, back and stomach muscles
  • Massages the internal abdominal organs
  • Removes stiffness as spine is stretched up to the tail-bone
  • It activates the digestion process and cleanses the organs
  • Strengthens thighs and helps in mobilization of hamstrings
  • Stretches the inner groins
  • Strengthens the shoulders
  • It tightens and tones the area of the belly
  • It stimulates kidneys and liver
  • Improves core strength
  • This posture boosts the flow of energy across the body
  • Calms the mind and brings relief from anxiety, stress, and tension
  • It enhances flexibility of the hip ligaments
  • It is beneficial to the respiratory system
  • Helps in improving the lung capacity

Caution– To be performed under Master’s guidance. Practitioners with shoulder injury and tight hips must proceed very gently.

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