Revolved triangle pose
Section: Standing
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.
