Alignment, Breath & Drishti Cues for Revolved Standing Wide Squat
Revolved Standing Wide Squat (Parivrtta Prasarita Malasana) belongs to the Hip Opener posture family and engages the Inner Thighs, Quads, Glutes, Obliques at an intensity of approximately 3.3 METs. Standing Wide Squat with the torso rotating. Adding rotation removes the visual reference that made the original stable, so balance and spinal mobility are tested together.
- Breath Rhythm: Maintain Even ujjayi throughout the 45-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Inner Thighs, Quads, Glutes, Obliques.
- Minimum Recommended Age: 5 years (60 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
- Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Knee injury
- Pregnancy
- Low back injury
