Parivrtta means crossed, trikona means triangle. In the final position of the posture, the body forms a crossed triangle posture.
How to do Parivrtta Trikonasana
Sthiti: Stand erect in a straight line keeping the heels together and toes a little apart. Expand the chest and drop the shoulders to a relaxed position. Keep the neck straight, Fingers together, facing downwards and palms stretched along the thighs by the sides Relaxed face.
- Take the right foot apart from the other leg approximately one metre.
- Raise the hands sideways up to shoulder level. Palms facing downwards.
- Turn from the waist towards the left side at 90 degress, without disturbing the feet.
- Bend from the waist to place the right palm on the floor by the side of the left foot. Then look at the raised palm. (exhale)
- Slowly come up, facing the trunk towards right side and hands. (Inhale)
- Turn from the waist towards the front.
- Bring the hands down.
- Take the right foot back and keep it by the side of the left foot.
(Note:- Repeat the same with another side.)
Benefits of Uttitha Trikonasana
- Stretches all vertebrae and maintains the health of the spinal column.
- Most of the intraabdominal organs are massaged and toned.
- The flexibility of the spine, waist and hip increases. Reduces abdominal fat and trims the waistline.
- Gives good rotational movement of the spine Vitalises Kidneys.
- Good for many digestive disorders. Loosens stiff joints of hips, shoulders, ankles, knees and relaxes stiffness in torso muscles.
- A Sense of lightness, freshness and relaxation is felt. Awareness of blood flow is developed.
- Those with severe cardiac problems, lumbago and heart ailments should avoid.
Mode of Bending Do not bend the knees, Keep the legs straight and don’t bend the raised hand.
Mode of Breathing :
Breathe out whenever you bend downwards and twist and inhale while coming up. Normal breathing in the final position.
Precautions and contraindications.
Here are some precautions you should keep in mind before doing this asana:
If you have a back or spinal injury, you can only perform this asana under the supervision of an expert. If not, it is better not to practice this asana.
Also avoid this asana if you have the following conditions:
- Low blood pressure
Tips for beginners
If you take a close stance, this asana becomes easier. As a beginner, make it a habit to bring your hand to the inside foot.
Extended pose variations
To deepen the posture, place the lower hand on the outside of the front leg and press the forearms firmly against the outer shins. The pressure of the arm on the leg deepens the trunk rotation.
The advantages of the triangular pose.
These are some amazing benefits of Parivrtta Trikonasana.
- It gives the legs a good stretch and makes them strong.
- The hips and spine get a good stretch.
- Practising this asana opens the chest, improving breathing.
- The back pain is relieved.
- The abdominal organs are stimulated, thus improving digestion.
- Balance, focus and concentration are improved.
The science behind the Parivrtta Trikonasana.
There are two different dynamic energies associated with the pose of the triangle. The first links the legs with the earth and the second sends energy through the extended arms. This asana is a perfect union of sthira and sukha or effort and lightness. As a result, in this asana other opposites are approached such as soft and hard, contraction and expansion, descent and ascent, as well as the sun and the moon.
Although this asana seems like a turn, you will find that balance is more about reaching the ground. But you will feel calm and comfortable knowing how to use the muscles of the base and legs to keep you. If you align yourself correctly, you gain flexibility and power while balancing both energetically and physically. Practising this asana not only calms your mind but also gives you the feeling of being free. When one arm reaches the earth and the other climbs to heaven, you will find the stability that will allow you to surrender to the present and the future.