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Asana name: Inverted Triangle Pose

Sanskrit name: Parivarta Trikonasan

Meaning: Inverted Triangle Pose

General Benefits:
It strengthens the leg muscles. Helps maintain proper balance of the body, removes fat from the waist. Improves the efficiency of the digestive system. Strengthens the nervous system. Tones the reproductive organs.


Benefits for Women:


Therapeutic Applications:
Digestive problems, constipation, depression.


Taking the Position:
In standing position, step the left leg out to the side, away from the right leg. Turn the left foot to the left. Inhale and while exhaling bend the left leg creating a 90 degree angle and twist the upper body to the left. Inhale and while exhaling bring the right arm over the left thigh, close to the left knee, placing the right palm on the ground beside the left foot. Stretch the right hand over the head keeping the arm near the right ear. Keep the neck straight and maintain the asana, breathing normally.


Releasing the Positions:
Exhale and while inhaling release the left hand to the side of the body. Lift the right arm from ground and straighten the body, releasing the twist. Straighten the left knee. Turn the left foot to face the front. Step the left leg back beside the right leg returning to standing position. Now practice on the other side.


Anatomical Focus:
Stretch on one side of the body and the twist in the truck of the body.


Anatomical Awareness:
On pelvic region, twisted spine, abdomen.


Do's:
Legs should be stepped out at a distance of about 4 to 5 feet. (Distance depends on individual height and ability to stretch the body). The left leg should be bent such that the thigh and calf make a 90 degree angle with each other, with the thigh parallel to the ground. Make sure that the right leg is kept straight. Try to ground the foot of the right leg if it is possible. Keep both arms straight. Try to align the head and ear with the arm that is extended overhead. Place the right hand on the ground parallel and close to the left foot, fingers pointing the same direction as the toes. Place the right upper arm over the left thigh, close to the left knee. Pull the shoulders back, opening the chest. Align the left heel with the arch of the right foot.


Step 1


Step 2


Step 3


Step 4


Don'ts:
Place the right upper arm in front of the left knee. Bend the arms. Overstrain your left knee or let the left knee extend over the left ankle. Bend the right leg.


Precautions & Contraindications:
Ailments of the spinal column, Knee problems, Hernia, Menstruation and pregnancy.


Variations & Tips:
If the position is difficult then there are some variations. If you cannot get the right hand to the floor then it is ok to place the fingertips on the ground. If this is difficult, then place the right elbow over the left thigh and continue to have the left arm raised. The right heel may also be lifted from the ground, in order to get the right arm over to the left side. Breathing may become laboured due to the twist in the truck of the body and the compression of the abdomen with the left thigh. Continue to breathe normally.


Preparatory Poses:
Preparatory Movement No. 2, Trikonasana, Ardha Matsyendrasana


Follow-up Poses:
Shavasana


Position:
Standing