Yoga Practice Name
Parivrtta Trikonasana
English Name
Revolved Triangle Pose
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Stand in Tadasana (Mountain Pose) at the center of your mat, facing the long edge. Take a deep inhalation, and jump your legs about 3 feet apart; make the outside edges of your feet parallel to the outer edges of your mat. As you jump, bring your arms in line with your shoulders. Extend your arms out from the center of your chest by reaching through your fingertips, palms facing down.
- Turn your left foot inward about 60 degrees, and turn your right foot outward 90 degrees. Internally rotate your entire left leg until your torso and left hip face the right. Without disturbing this position, stabilize yourself by pressing down into your right big-toe-mound and inner heel and your left outer heel. Draw up through your thigh muscles, and firm your outer hips toward each other. Keep your legs straight and your kneecaps lifted.
- Maintain stability in your legs, and with an exhalation, rotate your pelvis, abdomen, chest, and head to the right so that your left arm extends over your right leg. Put
your left fingers down on the floor (to the outside of your right lower leg) as you extend your right arm up. - Extend through your arms, and imagine your ribs following your arms like a river: Your right ribs turn upward, following your right arm. Your left ribs turn downward, following your left arm. Extend the sides of your torso toward your head. Keep both sides of your torso parallel and in line with your right leg.
- On an inhalation, expand your chest, and press your left arm into your outer right calf. On an exhalation, tuck your left shoulder blade into your back, and move your back-left ribs deeper inward as you rotate your torso farther to the right.
- Stay in this pose for 10–20 seconds, breathing normally. Inhale, and press into your left heel, lifting your left hand and rotating your torso back to Utthita Hasta Padasana. Repeat on the other side.
- Return to the starting position and relax.
Practice Keynotes
- Don't bring the weight on the right leg, while touching the ground.
- Keep your spine parallel to the ground.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- People suffering from lower back pain should avoid stretching to the fullest.
- Don't do this asana if you have any injury.
General Benefits
- Stretches the hips, thighs and arms.
- Strengthens the abdomen.
- Improves the digestive and respiratory system.
- Good for knees.
- Twists the spine.
Benefits for Disease
Depression, Drug abuse and addiction
Body and Organ Affected
Neck, Shoulder, Elbow, Arm, Chest, Armpit, Forearm, Back, Navel, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
