(Last Updated on : 10/06/2014)
Parvrtta Trikonasana is a major cultural asana
that has therapeutic applications in a host of ailments. It is a variant of the Trikonasana
, another important cultural asana.
Meaning of Parivrtta Trikonasana
Parivrtta literally means to turn around or revolve. Trikona means three angles or a triangle. Parivrtta Trikonasana can be performed just after Trikonasana. You can also use this pose as a standing preparation for seated forward bends and twists. This asana is therapeutically good for asthma
and lower backache
Practice of Parivrtta Trikonasana
Step or lightly jump to position the feet 3½ to 4 feet apart, with an exhalation
Raise the arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
Turn the left foot in 45 to 60 degrees to the right and the right foot out to the right 90 degrees. Align the right heel with the left heel.
Firm the thighs and turn the right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.
With an exhalation, turn the torso to the right, and square the hip points as much as possible with the front edge of the sticky mat.
While bringing the left hip around to the right, rest the head of the left thigh bone back and firmly ground the left heel.
With another exhalation, turn the torso further to the right and lean forward over the front leg.
Reach the left hand down, either to the floor (inside or outside the foot) or, if the floor is too far away, onto a block positioned against the inner right foot.
Allow the left hip to drop slightly toward the floor. One may feel the right hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front leg. To counteract this, press the outer right thigh actively to the left and release the right hip away from the right shoulder. Use the right hand, if necessary, to create these two movements, hooking the thumb into the right hip crease.
Beginning students should keep their head in a neutral position, looking straight forward, or turn it to look at the floor. More experienced students can turn the head and gaze up at the top thumb.
Press the arms away from the torso from the center of the back, between the shoulder blades. Bring most of the weight to bear on the back heel and the front hand.
Stay in this pose anywhere from 30 seconds to one minute.
Exhale, release the twist, and bring the torso back to upright with an inhalation.
Repeat for the same length of time with the legs reversed, twisting to the left. Anatomical Focus for this particular posture remains to be ankles, legs, hips, groins, lower back, abdomen, shoulders and spine.
Effects of Parivrtta Trikonasana:
This asana strengthens and stretches the legs.
Stretches the hips and spine.
Opens the chest to improve breathing.
Relieves mild back pain.
Stimulates the abdominal organs.
Improves sense of balance.
Precautions in the practice of Parivrtta Trikonasana
In case of back or spine injury, perform this pose only with the supervision of an experienced teacher or avoid it altogether.