Secrets of Performing Parivrtta Trikonasana, the Reverse Triangle Pose Technique in Yoga

Parivrtta Trikonasana is the reverse of Uttthita Trikonasana (and is often performed after it). Performing this yoga pose requires a certain level of preparation, as its execution requires not only the ability to maintain balance, but also flexibility.

Execution Technique

Step 1:

Stand in Tadasana (mountain pose). With an exhale, step your foot to the side or slightly spread your legs in a jump to a distance of a meter or slightly more; feet parallel to each other. Raise and extend your arms to the sides at shoulder level, keep them parallel to the floor. Actively pull your arms to the sides, expanding your shoulder blades; palms facing the floor. Stretch your crown upwards, lengthening the line of your neck and spine.

Step 2:

Rest the heel of your right foot on the floor, and without lifting your heel off the floor, lift your toe and turn your foot and hip to the right by 90 degrees. Also turn your left foot to the right (approximately 45-60 degrees). Check your feet: both heels should be at the same level - with the described version of the foot rotation, the heels should remain at the same level. Tighten your hips, your legs should be strong. The right hip, knee, and toes should point strictly to the right. Pull up your knees.

Step 3:

With an exhale, turn your torso to the right by 90 degrees, slightly turning your pelvis so that your left hand is facing your right foot. When you turn your pelvis, firmly fix your feet, especially the heel of your left foot - to avoid turning your left knee (in this case, the support can be transferred to the inner edge of the foot, which is incorrect). With the next exhale, turn your torso further to the right and begin to lean forward. With a circular motion, bring your left hand behind your right thigh, simultaneously raising your right hand upwards with your palm forward. Bend your torso to the maximum depth for you and place your left hand on your shin or immediately on the floor on the outside of your foot (if your stretch allows), or, if the floor is too far away, on a block located on the outside of your right foot. During the turn, you may feel your right hip slipping to the side and up - that is, your pelvis is skewed. To avoid this, actively tighten your right hip and push your right tibia back, and turn your left hip and knee inwards.

Step 4:

Turn your head to follow your raised hand, but do not throw your head back - for this, tuck your chin. Try to look up at your thumb. Actively stretch your arms to the sides from the very center of your back, expanding the space between your shoulder blades. Transfer most of your weight to your back heel and supporting hand. As a result, your arms should be in a straight line, your pelvis and torso are in the same plane. Entering the asana, using strong, outstretched arms, try to turn your torso further to the right and simultaneously stretch your crown forward, stretching your neck, shoulders, and back.

Step 5:

Stay in the pose for 20 seconds to 1 minute.

Exiting the Pose

Exhale, turn your torso back to the starting position, continuing to actively stretch your arms to the sides. On an inhale, stretch your body to a vertical position with your hand. If you feel discomfort in your knee/underneath your knee in the front leg when exiting - bend your knee slightly. Repeat the exercise on the other side, holding the pose for the same amount of time.

Asana Alignment / Control Points

1. Upon entering the asana, relax your abdomen and pectoral muscles. Only the limbs that stretch the pliable center of the torso in different directions should be tense.
2. Your feet should lie on the mat with their entire surface area - if you cannot reach the floor with your hand - use a yoga brick/block as a support for your hand, or place your hand on your foot. The main thing is to keep your spine and legs straight during the exercise.
3. To make sure that all limbs are in the same plane, try aligning the asana against a wall;
4. To make the twist in the asana more effective, press harder with your supporting hand (on the floor, leg, or block);
5. Do not pinch your neck - for this, pull your shoulders down and to the sides.

Benefits

Contraindications

Preparatory Yoga Exercises

• Virasana 2 ;
• Prasarita Padottanasana ;
• Baddha Konasana;
• Supta Virasana;
• Supta Baddha Konasana;
• Uttanasana ;
• Uttthita Trikonasana ;
• Virasana.

Advanced Practice

When you place your supporting hand on the outside of your leg, firmly press your forearm against the outside of your shin. This pressure of your hand on your leg and your palm on the floor will help you twist your torso deeper.

Variations

1. Simplified version Parivrtta Trikonasana is slightly easier to align with some nuances - otherwise, perform the asana as suggested in the main description: A. spread your legs to a smaller distance than 1 meter; B. place a block / brick or a low stool on the outside of the front foot - for placing your supporting hand; C. after a full bend and turn, keep your head in a neutral position, looking straight ahead or looking down at the floor.
2. Complicated version - Parivrtta Ardha Chandrasana The considered asana can be the basis for a very interesting variation, usually not described in popular instructions - Parivrtta Ardha Chandrasana (crescent moon pose). Enter Parivrtta Trikonasana. On an exhale, slightly bend your right knee, bring your left hand forward to the floor (or place it on a block) approximately 3-4 centimeters in front of your right foot. Shift your body weight onto your left hand and right foot. On an inhale, straighten your right knee, lift your left straight leg off the floor and bring it parallel to the floor. Actively push your left heel back, your left hand and right foot into the floor, and your right hand upwards, intensely stretching your body in different directions. Hold the pose for 30-60 seconds, exhale, return your left foot to the floor and return to the starting position. Repeat the asana on the other side.