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Parivarta Trikonasana (inverted triangle pose)

 


Parivarta - Inverted; Trikon - Triangle

In this asana the position of the body becomes like a triangle. There is a twist on the truck of the body as the body is turned towards the opposite leg, and hence the name Parivarta Trikonasana.

Taking the asana position

 

1. Step the left leg out to the side, away from the right leg.
2. Turn the foot of the left leg to the left.
3. Inhale and while exhaling bend the left leg in the knee creating a 90 degree angle and twist the upper body to the left.
4. Place the right palm on the ground beside the left foot, palm in line with the left foot. The right upper arm should be placed over the left thigh, close to the left knee.
5. Raise the left arm over the head so that it is near the left ear. Keep the neck straight and continue to maintain the asana, breathing normally.

The asana position

 

In this position, the upper body is twisted and the left arm, truck of the body and right leg is in one straight line. The left arm should be touching the left ear. The left leg is at a 90 degree angle. The right arm is straight and the palm is placed on the floor on the outside of the left foot. Most of the body weight is balanced between the left and right legs.

Releasing the asana position

 

1. Exhale and while inhaling release the left hand to the side of the body.
2. Lift the right arm from ground and straighten the body, releasing the twist.
3. Straighten the left knee.
4. Turn the left foot to face the front.
5. Step the left leg back beside the right leg and come back to the standing position.

Practice on the opposite side.

Anatomical focus

 

On the stretch on one side of the body and the twist in the truck of the body.

Awareness

 

On normal breathing and keeping the body open and stretched.

Do's

 

1. 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).
2. 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.
3. Make sure that the right leg is kept straight. Try to ground the foot of the right leg if it is possible.
4. Keep both arms straight.
5. Try to align the head and ear with the arm that is extended overhead.
6. Place the right hand on the ground parallel and close to the left foot, fingers pointing the same direction as the toes.
7. Place the right upper arm over the left thigh, close to the left knee.
8. Pull the shoulders back, opening the chest.
9. Align the left heel with the arch of the right foot.

Dont's

 

1. Place the right upper arm in front of the left knee.
2. Bend the arms.
3. Overstrain your left knee or let the left knee extend over the left ankle.
4. Bend the right leg.

Benefits

 

1. Strengthens the leg muscles.
2. Helps maintain proper balance of the body, removes fat from the waist.
3. Improves the efficiency of the digestive system.
4. Strengthens the nervous system.
5. Tones the reproductive organs.

Therapeutic application

 

Precautions & contra-indications

 

1. Ailments of the spinal column
2. Knee problems
3. Hernia
4. Menstruation and pregnancy

Duration

 

Over time it can be built up to 1 minute.

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

 

1. Preparatory Movement No. 2
2. Trikonasana
3. Ardha Matsyendrasana

Follow-up poses

 

1. Shavasana if necessary

Ancient texts