In Sanskrit “Parivrtta” means “to turn around/ revolve”; “Trikona” means “triangle”. English name for this asana is “Revolving triangle pose”.
Position : Standing
Type : Balancing and grounding
Spiritual Awareness : Manipura
Physical Awareness : Pelvis, twisted spine, abdomen
Dosha Suitability : Pita
Introducery Asanas : Utthita Trikonasan, Ardha Matsyendrasan, Vrikshasana
1. Stand erect, feet together, arms at your sides. With an exhalation, step or lightly jump your feet to 3-3 ½ feet. Raise your arms sideways, to shoulder level so that they are in a straight line, palms down. Wrists should be in line with ankles. (For beginners this pose is slightly easier with a narrower stance.)
2. Turn your right foot out to 90 degrees and your left foot to 45 degrees. Firm your thighs and turn right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
3. Inhale and with an exhalation, turn your arms and torso to the right, and square your hip points as much as possible with the front edge of your sticky mat.
4. With another exhalation, keeping your back straight bend your torso towards the outstretched foot, and holding the position when back is parallel to the floor. Reach your left hand down, either to the floor (inside or outside the foot) or to your shin if this is more attainable. Press the outer right thigh actively to the left.
5. Right should be stretched vertically so that both arms form a straight line. Look up at the right hand and gaze at the thumb or close your eyes once balanced. Keep your chest open.
6. Stay in this pose for a few seconds feeling the twist and the stretch of the back. Exhale, release the twist, arms stretched to the sides, and on inhale bring your torso back to upright. Repeat for the same length of time with the legs reserved.
Spotlight effects: Ankles, legs, hips, groins, lower back, abdomen, shoulders, and spine.
1. Strengthens and stretches the legs.
2. Stretches the hips and spine and increase flexibility.
3. Expands chest and shoulders.
4. Stretches spinal muscles and increases spinal range of motion.
5. Increases neck mobility.
6. Providing body with fresh oxygen and nutrients.
7. Strengthens and tones muscles of the thighs
8. Relieves upper back tension
9. Stretches calf muscles, hamstrings, and hip muscles
10. Stimulates abdominal organs.
11. Increases proprioception and improves sense of balance by keeping the feet and ankles in space.
1. Helps with constipation, infertility, lower back pain, digestive problems, asthma, sciatica.
2. With twisting, body squeezes out toxins.
Precautions and Contraindications:
1. In case of back or spine injury, perform this pose only with the supervision of an experienced teacher or avoid it altogether.
2. Low blood pressure
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Addresss: Himalayan Yoga Ashram, Himalayan Yoga association, Gulab Nagar, Tapovan, Rishikesh, 249137, Uttarakhand
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