Revolved Triangle Pose (Sanskrit: Parivrtta Trikoṇāsana / Parivrtta Trikonasana)
Counterpose of Uttihita Trikonasana, Parivrtta Trikonasana (Parivrtta Trikoṇāsana) is a wonderful preparatory asana for a variety of forward bends. It instills a strong sense of balance into the system and at the same time, tones the abdomen, hamstrings, thighs, and shoulders.
Instructions for Doing the Revolved Triangle Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep the feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at a point on the eye level.
- Inhale and jump to spread the legs apart, maintaining a 3 to 4 feet distance between your two feet. Raise the arms to shoulder level on either side of the body, palms facing downwards.
- Now, turn the right foot towards the right side at a 90-degree angle and left foot towards the right side as well at a 60-degree angle. Keep the left leg tight by locking the knee.
- With an exhalation, rotate the torso and the left leg towards the right side (opposite direction) in order to place the left palm on the floor, next to the right foot’s outer edge.
- Stretching the right arm upwards, bring it to the same level as the left arm. Gaze at the tip of your right thumb.
- Make sure both your knees are straight and the toes of your right foot are firmly placed on the floor.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the asana, lift your left hand off the floor with an inhalation. Rotate your torso back to the original position and reassume step 2’s position.
- Now, repeat all the steps with the left leg. This time, turn the left foot towards the left side at 90-degrees and place your right palm on the floor, next to the left foot’s outer edge.
- Hold for another 30 to 60 seconds and then release the asana completely.
Benefits of Doing Parivrtta Trikonasana
- This asana tones and strengthens thigh, calf, and hamstring muscles.
- It also activates and lengthens the spine, making the back muscles more flexible and agile.
- Parivrtta Trikonasana increases the blood circulation in the lower back area, expanding the chest fully. This boosts lung capacity and helps relieve back pain issues.
- This asana helps relieve symptoms of sciatica, constipation, and asthma.
- And as mentioned earlier, it instills a sense of balance and coordination into the system which also enhances the ability to concentrate better.
Precautions
- Those suffering from low BP, sacroiliac joints, insomnia, and migraines should avoid practicing this pose.
- Also, skip this pose if you’ve recently recovered from diarrhea.
- Those who have recently undergone a neck, shoulder, spinal, or knee injury should also avoid practicing this asana.