Parivrtta Trikonasana

Pronunciation: par-ee-vreet-tah trik-kone-AWS-ahna

Translation: In Sanskrit, Parivrtta means to turn around and trikona means three angles. Asana means pose or posture in Sanskrit. Thus the name of this pose, Parivritta Trikonasana, translates to Revolved Triangle Pose in English.

It is a standing pose, a revolved twisting pose, and a balancing pose. Your hamstrings and calves will stretch and your spine will extend and experience rotation.

Technique:

Begin standing in Tadasana and lightly jump or step your legs a leg’s length apart. For most of us, this is about three feet apart.  Stretch your arms to the sides so they are fully extended and parallel to the floor.

Turn the front (right) foot 90 degrees to the right so that it is aligned with the line between your arms. Turn your rear (left) foot in 60 degrees to the right. This is more inward rotation then the 45 degrees that the rear foot rotates in Trikonasana.  Align the feet and the arms so a line from the center of the right foot bisects the left foot at the arch and is under your arms.

Beginner’s tip: If you find it hard to balance in this position, you can move your back (left) foot forward and/or slightly to the left. This will also facilitate the subsequent rotation of the torso.

Spread the soles of your feet evenly with toes extended. Maintain equal weight on both feet. Keep weight on the outside of the rear foot and the inside of the forward foot.  Roll the metatarsal bones on the top of the rear foot towards the outside of the foot elevating the rear foot’s inner arch.

Beginner’s tip: If you are feeling unstable try to press down the big toe mound on the inner edge of the forward foot.   That rear leg is critical for balance too. Feet and legs are the foundation of all standing poses, especially this one which has an additional challenge of balance. Now, and throughout the pose, press the outer edge of your rear foot down and lift the inner arch of your rear foot.

Are your legs straight? Lift those knees with strong quadriceps. 

While keeping the outside of the rear foot in solid contact with the ground, rotate the rear leg’s hip forward until the hips are facing forward and a line between both outer hip bones is perpendicular with the line between your feet.  

The deep angle of rear (right) foot facilitates this rotation.  Rotate the inner rear leg backwards and the outer rear leg forwards.  Move the inner thighs towards each other.  While rotating the pelvis also rotate the upper torso and reposition the arms so your left arm extends forward and your right arm extends backwards. 

Now, start bending forward over the forward leg and simultaneously rotating the upper torso to bring the left arm down and the right arm up.  Make sure the hips are still deeply rotated by moving the rear leg’s hip forward, the front leg’s hip backwards and the inner thighs together as you descend and rotate your upper torso.  Eventually the left hand should come to the outside of the right foot as the right arm extends straight up towards the sky. 

Throughout keep the spine extended.  Avoid the tendency to round your spine making your upper (right) side ribs  convex and the lower (left) side ribs concave in the pose.

Reach for your ankle of the forward leg with your left hand while maintaining a firm connection between the outside of your rear leg and the floor. Beginner’s tip: If you lack the stretch, reach for a prop such as a block standing on end instead of your ankle. Place the block either inside or outside your forward foot. It offers support but don’t lean on it and put your full weight on it.  If you do not have a suitable prop, rest your left arm on the outer thigh or calf of the right leg and use the arm to help rotate the extended straight spine.

Notice the twisting and extension of each segment of your spine from your coccyx (tailbone) through your neck to your head.   The goal is an extended spine that is parallel with the floor. The right arm reaches for the sky and is fully extended and perpendicular to the floor with the shoulders directly over each other and the left hand at the outside of the right foot. Hold the pose for a few breaths and gently come out of the pose by untwisting and bringing the torso up and the arms parallel with the floor, then jumping the feet together. Repeat on the other side.

Variations: Do the pose near the wall for balance. Start facing the wall and twist around so you are facing away from it. Your rear leg will want to be close to the wall when you begin.  Another way is to try doing the pose with the rear heel touching where the wall and floor meet.  This helps you be aware of and counteract it’s tendency to loose weight and start to float off the floor.

Benefits
Strengthens and stretches the legs
Strengthens the ankles, feet and hips
Stretches the hips and spine
Opens the chest to improve breathing
Increases blood flow to lower spine
Relieves mild back pain
Stimulates blood flow through pelvic and abdominal organs
Improves sense of balance

Contraindications
Back or spine injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. Also avoid this pose if you have any of these problems-

Low blood pressure
Migraine
Diarrhea
Headache
Insomnia

Thanks to Victor Oppenheimer for his editing and for sharing expertise of decades in yoga teaching.

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Copyright 2006 Yoga People LLC