Also known as the Revolved Triangle Pose, Parivrtta means “inverted” or “turned” and trikona means “triangle”. Parivrtta Trikonasana is the counter pose to Uttihita Trikonasana and with an extensive stretch of the calf and hamstring muscles. This asana is a combination of bending and twisting and teaches you how to work each part of your body.
Inverted Triangle Pose (Step-by-Step)
1. Stand on your mat, preferably in Mountain pose (Tadasana).
2. With the inhale, spread your legs as much as you feel comfortable, both feet parallel.
3. Spread your arms to the side at shoulder height, palms facing the ground.
3. Turn the right foot 90 degrees and the left foot 45 degrees so that the heels remain in the same line. Tighten both thighs. Center and fix the right knee by pulling the cup of the same upwards, keeping a straight line with the middle of your right ankle.
4. Exhale and turn the torso to the right side, leaning forward and over the right leg. Depending on your flexibility and range of movement, try to place the left palm next to the right foot on its outer side. Turn right, stretch the right hand and extend it towards the ceiling (palm turned away from you) so that both hands are vertical in the same line. Turn the head up and look at the fingers of your right hand.
5. Keep the spine long and pay attention to the neck and the head – they should be in line with the spine. Stay in this asana, breathing normally, from 30 seconds to 1 minute.
6. Inhale slowly and deeply while holding the pose for a few seconds.
7. To get out of the pose, look at your right leg, and with the inhale, raise the left arm, straighten the torso and gently get up. Straighten your feet, lower your arms and repeat the asana on the opposite side, keeping it for the same period of time.
How Long Should you Hold the Pose?
30 seconds – 1 minute on each side.
Parivrtta Trikonasana Benefits
As with every asana, there are some incredible advantages and benefits of Revolved Triangle Pose.
- Strengthens and stretches the legs (thighs, leaves, hamstrings)
- Stretches the hips and spine
- Strengthens the muscles of the hips and spine
- Relieves lower back pain
- Helps with asthma and sciatica problems
- Stimulates the abdominal organs and therefore improves digestion
- Opens the chest and therefore improves breathing
- Calms the mind
- Relieves stress
- Develops a sense of balance
- Improves focus and concentration
Contraindications and Precautions
You should avoid this posture if any of these apply to you:
- Back or spinal cord injury
- Migraine, headache
- Low blood pressure
- High blood pressure (in this case, turn your head down and look at the ground)
- Problems in the neck (in this case, keep your head in a neutral position, looking straight, extending both sides of the neck equally)
The abdominal organs are compressed strongly.
Do not hold if there is a feeling of discomfort in the abdomen.
Inverted Triangle Yoga Pose Variations
There are many variations to the inverted triangle yoga pose. For instance the Bound Triangle and Bound Revolved Triangle (Baddha trikonasana and Baddha parivritta trikonasana respectively). Then there is also the Extended, Revolved and Reclining Triangle Poses (Utthita, Parivritta and Supta Trikosana’s).
Regular practice of the Revolved Triangle Pose affects the Svadhisthana (the sacral, second) chakra. When this chakra is well-balanced, you will feel emotionally stable, creative, confident, and motivated.
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