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Parivrtta Trikonasana (परिवृत्तत्रिकोणासन)
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Parivrtta Trikonasana (परिवृत्तत्रिकोणासन)

Yoga Practice Name

Parivrtta Trikonasana (परिवृत्तत्रिकोणासन)

English Name

Revolved Triangle Pose

Description and Steps

Description:

Parivrtta Trikonasana is a powerful standing twist that combines balance, strength, and flexibility. The pose engages the legs and core while offering a deep spinal rotation. It is a variation of Trikonasana (Triangle Pose) but adds the element of rotation, stimulating digestion and detoxification.

Steps to Practice:

  1. Starting Position:
  • Stand in Tadasana (Mountain Pose) at the front of your mat.
  • Step your left foot back about 3–4 feet, keeping both legs straight.
  • Turn your left foot slightly outward (~45°), right foot facing forward.
  • Hips square to the front (like in a lunge stance).
  1. Inhale: Raise both arms to shoulder height, parallel to the floor.
  2. Exhale:
  • Twist your torso to the right, hinging forward from the hips.
  • Bring your left hand down to the outside (or inside) of your right foot (on the floor, block, or shin).
  1. Extend the Right Arm Up:
  • Reach your right arm up toward the ceiling, in line with your shoulders.
  • Gaze up at your right hand (or look down if it strains your neck).
  1. Hold the Pose:
  • Stay here for 3–5 breaths.
  • Keep both legs active, spine long, and twist initiated from the core.
  1. To Release:
  • Inhale to lift up gently with control.
  • Return to Tadasana.
  • Repeat on the other side.
General Benefits

Physical Benefits:

  1. Improves Spinal Flexibility and Strength: Encourages deep spinal rotation, helping maintain a healthy and mobile spine.
  2. Stimulates Digestion and Detoxification: The abdominal twist massages internal organs, aiding digestion and elimination.
  3. Enhances Balance and Coordination: Requires focus and proprioception, strengthening balance and body awareness.
  4. Stretches the Hamstrings, Hips, and Groin: Deep stretch to the back leg and outer hips increases lower body flexibility.
  5. Strengthens the Legs and Core: Engages thigh muscles, glutes, and abdominal muscles to stabilize and hold the posture.
  6. Opens the Chest and Shoulders: Counteracts slouching and opens up the upper body, improving posture and lung capacity.

Mental & Energetic Benefits:

  1. Improves Focus and Concentration: The balance required draws the mind inward, enhancing mindfulness.
  2. Promotes Emotional Detox: Twisting poses are often associated with releasing tension and emotional blockages.
  3. Balances Energy Flow (Prana): Twists help regulate energy through the spine and stimulate the Manipura (solar plexus) chakra.
Cautions-Limitations-Contraindications

Cautions & Limitations:

  1. Spinal Issues (Slipped Disc, Herniated Disc, Sciatica): Twisting with force can aggravate spinal conditions. Modify or avoid under expert guidance.
  2. Hamstring or Hip Tightness: May cause strain or injury. Use props like blocks to reduce depth.
  3. Balance Difficulties: Risk of falling. Practice near a wall for support if needed.
  4. Neck Problems: Avoid turning the head to look up; keep the neck neutral or gaze downward.
  5. Pregnancy (Especially in Second or Third Trimester): Avoid deep twists, especially those compressing the abdomen.

Contraindications (Avoid the Pose in These Cases):

    1. Recent or Chronic Back Injuries
    2. Recent Abdominal Surgery
    3. Severe Digestive Disorders or Hernia
    4. High or Uncontrolled Blood Pressure (if raising the arms causes strain)
    5. Vertigo or Balance Disorders
Complimentary Practice
  1. Trikonasana (Triangle Pose) – Prepares the body by developing alignment, balance, and hamstring flexibility.
  2. Utthita Parsvakonasana (Extended Side Angle Pose) – Opens the hips and side body; improves leg strength for standing twists.
  3. Parsvottanasana (Intense Side Stretch Pose) – Enhances hamstring and spinal flexibility; helps with forward bending and alignment.
  4. Ardha Matsyendrasana (Half Spinal Twist Pose) – Deepens spinal mobility and reinforces the twisting action in a seated, grounded manner.
  5. Supta Matsyendrasana (Reclined Spinal Twist) – A gentle supine twist to relax and restore spinal alignment post intense standing twists.
  6. Marichyasana C – Strengthens the obliques and deepens spinal rotation in a seated variation.
Similar Practices

1.Trikonasana, 2.Parivrtta Parsvakonasana, 3.Utthita Parsvakonasana, 4.Ardha Matsyendrasana, 5.Parivrtta Ardha Chandrasana

Practice Keynotes
  • Warm-Up Is Essential: Prepare the body with gentle spinal twists, hamstring stretches, and hip openers to avoid strain during rotation.
  • Alignment of Hips: Keep the hips squared forward; resist the urge to let the back hip open outward. This maintains the integrity of the twist.
  • Engage Core Muscles: Use the abdominal muscles to support the spine and deepen the twist. This enhances stability and prevents compression.
  • Length Before Twist: Elongate the spine first, then initiate the twist from the lower abdomen upward. Avoid twisting from the shoulders alone.
  • Keep Legs Active: Press down firmly through both feet. The back heel should ground fully to stabilize the base.
  • Use of Props (Optional): A block under the lower hand helps maintain alignment if hamstring or spinal flexibility is limited.
  • Gaze Direction (Drishti): Gaze can be upward toward the top hand, to the side, or down, depending on balance and neck comfort.
  • Breath Awareness: Inhale to lengthen, exhale to deepen the twist. Smooth, conscious breathing prevents tension and promotes focus.
  • Avoid Over-Forcing the Twist: Focus on subtle movement and precise alignment rather than maximum rotation.
Yoga Asana Type
Practice Level
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