Parivrtta Trikonasana or Revolved Triangle brings the element of balance within the two opposing and dynamic energies flowing in this “trik”y pose. While the legs and feet root into the earth, they also draw the earth’s energy into the core and out through the arms and fingertips. This pose allows us to be both present and mindful of the balance between effort and ease, expanding and contracting; something we often wish to realize in life as well. Parivrtta Trikonasana strengthens and stretches the legs, opens the chest, lengthens the spine and builds stamina. Because this pose is also revolved, or twisted, it stimulates digestion and maintains circulation while improving digestion. Be sure to open and stretch the hamstrings, hips, and chest before diving into this empowering and rejuvenating pose.
How to get into Parivrtta Trikonasana Safely:
1. From Tadasana, slightly bend the left knee and on the exhale, step the right foot back about 3 ½ to 4 feet.
2. Turn the back toes to about 45 to 60 degrees out to the right.
3. Raise the arms parallel to the ground and reach through the fingertips out to the sides. Keep the shoulder blades wide and rotate the palms down.
4. Root through the feet, activating the inner arches and contract the thighs.
5. Squaring the hips forward, turn the torso to the left and bring the right hip around to the left.
6. Keep the back heel rooted and the back leg extending.
7. Lean forward over the front leg and reach the right hand down to the ground either to the inside, outside or on top of the left foot.
8. Press the right thigh in and release that hip away from the shoulder, drawing the navel in toward the spine and the lower ribs back into the torso.
9. With each inhale lengthen the spine and crown of the head, with each exhale deepen the twist from the power center (core).
To modify or go deeper into the pose:
Modified variation: If the hands do not reach the ground, no problem. Place a block underneath the palms or fingertips. Another option is to place the back heel against the wall so that the heel has something to ground into.
Therapeutic variation: This pose can be done on the back as well. Come onto the ground, lying down on the back. Extend the legs out in front and bring the arms into a T-shape, palms facing up. Take the right knee into the chest and either taking a strap around the right foot or creating a toe lock, (index and middle finger hook onto the big toe) begin to straighten the right leg toward the sky. Square the hips and taking the strap or big toe into the left hand, gently move the right leg over the left and out to the side, coming into the twist. Breathe deeply and fully into the belly.
Advanced variation: Bring the bottom hand to the outside of the forward leg and press the forearm firmly against the outer shin. This pressure will help your torso rotate more deeply into the pose.
Cautions and contraindications:
Back or spinal injury, low blood pressure, migraine, diarrhea, headache, insomnia