Parivritta Trikonasana, the revolved triangle pose, is the counter pose to Utthita Trikonasana. It is a challenging posture, containing a forward bend, a balance, and a twist.
Stand in Tadasana and jump or walk the legs wide apart. Inhale, raise, and extend the arms actively out to the sides. Turn the left foot in 45 to 60 degrees and revolve the right leg out so the foot is at 90 degrees. On an exhalation, turn the body completely to face the right leg. Revolve the back (left) leg so the front of the thigh faces forward. Turn toward the right as you extend the torso, and place your left hand on the floor by the outside of the right foot. Place the right palm on the lower back. Continue revolving the torso around the axis of the spine as you extend from the crown of the head to the tailbone. Then extend the right arm up, stretching into the fingertips (SEE FIGURE 10-7).
FIGURE 10-7: Parivritta Trikonasana
To help with balance, press strongly into your active yoga feet and draw the hips and upper thighs back behind you to balance the forward movement of your body. Draw the kneecap, quadricep, and hamstring muscles firmly up the leg.
Inhale the breath, hug the muscles to the bone, and, with strong legs come up out of the pose, taking care not to lose the grounding of the feet as you do this. Turn the feet back to parallel and the body back to center. Release the arms down to the sides. Pause and reflect, then repeat on the other side.
You can practice this pose by placing a chair to your right, with the chair seat turned to face your right side. Stand with the legs wide apart and turn the back foot in more than 45 degrees. Revolve the front leg out, so the foot is under the chair seat. Come into Parivritta Trikonasana, and place the right hand on the chair seat and the left palm on the small of the back, as you revolve your body toward the right (SEE FIGURE 10-8). Or you can use a block by the inside of the front shin to place the hand on (SEE FIGURE 10-9). As you become more familiar and at ease with the pose, place the block by the outside of the shin and cross the hand over the leg onto the block. As another alternative, you can position the back outer heel against the wall for stability and support. This will help with balance and ease. Practice the pose against the wall. Have the front leg side against the wall. As you come forward and turn toward the wall, place both hands, with arms extended, on the wall. Continue lengthening and revolving in the pose with the support of the wall.
FIGURE 10-8: Parivritta Trikonasana, using a chair
FIGURE 10-9: Parivritta Trikonasana, using a block
The benefits of Parivritta Trikonasana include the following:
It develops balance and coordination.
It provides a long, diagonal stretch of the torso muscles from shoulder to hip and wrings out the body organs.
It expands the chest.
It strongly works the legs.
It strengthens the hip muscles.
It eases back pain.
It reduces fat around the waist and hips.
It decreases sciatic pain.
It reduces arthritic pain.
Jumping in and out of yoga poses helps develop agility. However, if you have back or knee problems, jumping in and out of poses is not recommended. Walking in and out of the poses works well, too.