Parivrtta Trikonasana – Step by step with benefits
In Sanskrit, ‘parivrtta’ means revolved; ‘trikona’ means triangle, and ‘asana’ means posture. Parivrtta trikonasana is a standing plus twisting yogasana that is regarded as a perfect balancing pose.
- Stand in Tadasana [Feet together, Hands by the side of the body, Neck and Spine straight, Drop down the shoulders]. Take a deep inhalation and with a jump spread the legs apart sideways 3 to 3.5 feet. Raise the arms sideways, in line with shoulders, palms facing down.
- Turn the right foot sideways 90 degrees to the right. Turn the left foot 60 degrees to the right, keeping the left leg stretched out and tightened at the knee.
- Exhale, rotate the trunk along with the left leg in the opposite direction (to the right) so as to bring the left palm on the floor near the outer side of the right foot.
- Stretch the right arm up, bringing it in line with the left arm. Gaze at the right thumb.
- Keep the knees tight. Do not lift the toes of the right foot from the floor. Remember to rest the outer side of the left foot well on the floor.
- Stretch both the shoulders and the shoulder-blades.
- Stay in the posture for half a minute with normal breathing.
- Inhale, lift the left hand from the floor, rotate the trunk back to its original position and come back to position 1.
- Exhale, repeat the posture on the left side by turning the left foot sideways 90 degrees to the left and the right foot 60 degrees to the left and placing the right palm on the floor near the outer side of the left foot.
- Stay in the posture for half a minute with normal breathing as earlier.
- Inhale raise the trunk back to its original position, bring the toes to the front, still holding the arms stretched.
- Exhale and jump back to Tadasana and release the hands down to complete the asana.
Parivrtta trikonasana will squeeze the abdominal organs, creating a wringing action so that when released, a fresh supply of blood will be flushed into these vital organs. As a result,
- Thigh, calf and hamstring muscles get toned.
- The spine and back muscles work better.
- There is relief from back pain.
- Abdominal organs are invigorated, and hip muscles are strengthened.
It is recommended for persons suffering from sciatica, asthma, and digestive problems including constipation.
Parivrtta Trikonasana should be avoided by those who have had surgery of the abdomen, hips, legs, knees, neck or thorax. It must not be done by persons with
- Low blood pressure.
- Headaches and migraines.
- Any hip or knee injuries.
Beginners can bring the left hand on to a solid block or inside the right foot just instead of outside. A better balance can be achieved by trying to lift the inner arch of your rear foot plus directly pressing the outer edge of the same foot down to the ground.
Relevant research finding: Parivritta trikonasana helps improve bone mineral density in the spine and femur. Read more – link thttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/