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Parivrtta Trikonasana

Revolving Triangle Pose

Parivrtta Trikonasana is a powerful dynamic stretch requiring good balance and strong concentration. There is an intense stretch in the legs with an elongation and twist of the torso which releases a lot of energy.  The pose also challenges your ability to balance and pay attention to your body.

This pose is achievable by people who from standing, can comfortably fold forwards from the hips keeping their knees straight and resting their hands on the floor. Those who cannot do this will most likely need something to rest their hand on to prevent the flexing of the spine as you can see in the video below.

Classically this pose is taught with the back foot at 60° to the forward foot, however many practitioners find a better interpretation by having the feet closer parallel which allows the hips to square off and the spine to lengthen from a more stable base.

If we take this right image as an example, you can see how both the are almost parallel yet the backheel lifts off the floor. When starting out, this is quite normal whereas if the heel was pulled back with the foot angled to say 45°, that would prevent the rotation of the hips.

One must remember that one wants to develop a very stable foundation from which to square the hips in the direction of the front leg. Before attempting this pose, one should be comfortable in Utthita Trikonasana, Parsvottanasana and other strong forward bends to lengthen the back leg muscles.

So before bending forwards, some effort needs to be put into proper alignment of the feet and with the turn to face in the direction of the forward leg, ensure the hips are turned squarely and kept level.

When this has been achieved, lengthen the spine out of the hips, stretch the hand of the back leg high into the air and fold forwards taking care to keep the hips level and square as you rotate the torso and bring that back leg hand across onto your block.

Don't be in too much of a hurry to raise the other arm, it's often good to rest the other hand on the hip from where you can extend back through the premium as well is lengthen out through the front of the body which then gives the torso freedom to turn.

Do not be concerned about turning your head, it's more important to press down into the lower hand, to get the extension and rotation of the spine along with the expansion of the rib cage and when this has been achieved and your body is not distressed by the unfamiliarity of the position, raise the other arm and open the shoulders back.

It is only at this point where you are comfortable in the pose that the chin rotates toward the upper shoulder to continue the spinal twist up through the neck.

In terms of this image above right, the legs look strong and the hips are fairly square which is good. The heel lifting and the rounding of the lower back demonstrates a degree of overextension and over ambition. The hand would be much better placed on a block but unfortunately this lady does not know how to properly turn her head which means the neck is bent and twisted.

Coming out of the pose, keep the legs extended and return to standing like an uncoiling spring.

 

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