Parivrtta Trikonasana

  • Beginner's Tip:
    • This pose is slightly easier with a narrower stance. Beginners should also, as suggested in the main description, bring their hand to the inner foot, whether on the floor or on a support like a block or folding chair.
  • Modifications and props:
    • One of the most common problems in this pose is the inability to keep the back heel grounded, which makes the pose very unstable. There are various ways to deal with the back heel. First, of course, you can just accept the situation and work diligently to press through the heel (and open the back-leg groin) even though it's off the floor. Second, you can perform the pose with your back heel wedged against a wall, which gives you something to push into. Or finally, you can raise the back heel on a lift and, over time, work to gradually lower the lift until the heel stays on the floor.
  • Deepen the pose:
    • When you bring the bottom hand to the outside of the forward leg, press the forearm firmly against the outer shin. This pressure of arm-against-leg will help your torso rotate more deeply into the pose.
  • Partnering:
    • A partner can help you stabilize and align this position and get a better feel for the twist. Perform steps 1 and 2 in the main description above. Have your partner stand behind you and wrap a strap across your front hip crease. Then continue with the rest of the pose. As you move into the twist, the partner will pull firmly on the ends of the strap, dragging the front groin deeper into the pelvis and the outer front hip away from the shoulder. Also, he can pull in on the strap to help you keep the front hip tucked in and, with one of his feet, press against and ground your back heel.
  • Info
    • parivrtta = to turn around, revolve trikona = three angle or triangle .
  • Benefits:
    • Strengthens and stretches the legs.
    • Stretches the hips and spine.
    • Opens the chest to improve breathing .
    • Relieves mild back pain.
    • Stimulates the abdominal organs.
    • Improves sense of balance.
  • Therapeutic Applications:
    • Stress.
  • Contraindications and Cautions:
    • Low blood pressure .
    • Diarrhea .
    • Migraine.
    • Headache.
    • Insomnia.