Revolved triangle pose

Parivrtta Trikonasana

  • Stand with the feet wider than shoulder width apart and keep the legs straight.
  • Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees.
  • Roll the right thigh outward, so that the centre of the right knee cap is in line with the centre of the right ankle.
  • Reach the arms actively out to the sides of the body at shoulder height.
  • Pivot the torso to the right, and square the hips so that they are in line with the right leg.
  • Twist the left hip around to the right, and firmly ground the left heel.
  • Turn the torso further to the right and lean forward over the front leg.
  • Reach the left hand down on the shin, ankle or the floor.
  • Once steady, extend the right arm up towards the ceiling.
  • Keep the head in a neutral position or turn it to look up at the right arm.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor, untwist and reach the torso up to centre.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.

  • Inhale while raising the arms.
  • Exhale while twisting and bending forward.
  • Breathe naturally while holding the pose.
  • Inhale while twisting back to the centre and raising the body to the vertical position.
  • Exhale while releasing the arms to beside the body.

  • The twist.
  • Keeping the back heel grounded.
  • Synchronizing the movement with the breath.
  • Manipura chakra.

  • Back or spine injury.
  • Diarrhea.
  • Low blood pressure.

  • Stretches and strengthens the thighs, knees and ankles.
  • Increases flexibility in the hips, groins, hamstrings, and calves; shoulders, chest and spine.
  • Stimulates the abdominal organs.
  • Improves digestion and balance.

  • This pose is slightly easier with a narrower stance.

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