Parivritta Trikonasana (Revolved Triangle Pose)

<h2> Parivritta Trikonasana. Revolved Triangle Pose</h2>

"Parivritta" means turned, revolved around or backwards, "trikona" means triangle. This is the revolved triangle pose. It is the reverse of Utthita Trikonasana (Extended Triangle Pose).

Parivritta Trikonasana in brief

1. Stand in Tadasana (Mountain Pose).
2. On an inhalation, jump your feet about one metre apart and raise your arms out to the sides so that they are in line with your shoulders.
3. Turn the right foot 90° out to the side and the left foot slightly inwards. Tighten the knees and the thighs. Take one or two breaths.
4. On an exhalation, turn the torso to the right so that the left arm faces the right leg.
5. Place the fingers of the left hand on the floor beside the outer edge of the right foot.
6. Raise the right arm upwards so that it is in line with the left arm.
7. Turn the head and look at the right hand.
8. This is the final position. Breathe normally and stay here for 20-30 seconds. While you do:
      (1) keep both legs firm; 
      (2) draw the left shoulder blade in and keep the chest broad;
      (3) both sides of the torso should be parallel and in line with the right leg;
      (4) the torso should be in one line from the hips to the head. 
9. Inhale, lift the left hand off the floor and come back up, turning the right foot inwards. 
10. Repeat the exercise to the left side and return to Tadasana.

Particular points:

(1) As you turn the torso, roll the left thigh and knee inwards, and the left hip joint as well, so that the spine turns still further.
(2) Keep both legs firm so that the pelvic region opens well.
(3) Extend the torso towards the head so that the abdominal muscles not only rotate but also move towards the chest.

Fine points of Parivritta Trikonasana

To deepen the effect of the exercise, in the final phase you can shift a little of your body weight onto the wrist of the lower arm and, pressing down through it, create additional leverage for twisting the spine, turning the torso into a plane perpendicular to the floor.
As the torso bends, the head turns towards the raised arm, setting the twist of the spine. In this way the requirement that the arms be on one vertical line is met, and considerable stretch is created at the base of the spine and in the hip joints.
While performing Parivritta Trikonasana, feel the energetic connection between the two palms.
The upper arm reaches upwards, expanding the ribcage.
The length of the inhalation equals the length of the exhalation; the retention after the exhalation is as long as possible.
If your flexibility is limited, rest the hand on a support of a suitable height.

A detailed description of Parivritta Trikonasana

Parivritta Trikonasana is the «revolved triangle» pose. At first it is better practised at a wall as well, standing almost right up against it, facing it with the chest. Bend on an exhalation, twisting the shoulders through one hundred and eighty degrees, and - again with the shoulder blades touching the wall - place the palm of the left hand on the floor by the edge of the right foot, so that their outer edges touch and the fingertips are at the same level. If for some reason you cannot reach the floor, rest the left hand on the right leg or on an artificial support, say a stack of books placed underneath it.
The back of the torso, twisted one hundred and eighty degrees at the waist, is pressed against the wall as far as possible with the shoulder blades and the whole of its upper part, while the right arm travels up the wall to the zenith. If in this position both shoulder blades cannot come into contact with the wall, simply stand as best you can, with the torso not fully turned, resting against the vertical support mainly with the left shoulder.
In this asana there is a substantial press of the palm into the floor (or of the arm into the leg), so that a tendency arises for the torso to turn once more into the plane of the legs, only with the upper girdle completely twisted round.
Bend as usual - without hurry and on an exhalation. Then watch that the effort developed by pressing on the hand does not disturb the naturalness of the breath, its spontaneously altered depth and rate. The abdomen is twisted, completely relaxed, and rests against the inner surface of the right thigh. Ideally it is pressed against it so that there is no gap between them at all. The face is turned upwards, as in the «straight triangle», and the gaze is fixed on the thumb of the right hand.
In the «standing» asanas in general one can apply the so-called half principle, the essence of which is that, having entered the pose, you do not try to settle straight into its final form, even if you can perform it decently. Half of the holding time can be spent in a rough outline of the shape, following the breath and relaxing; and when the body has «started to flow», has become pliable, the form should be taken to whatever limit is available today.
The placement of the feet and their condition in both «Trikonasanas» is practically identical, down to the detail that slightly more weight is carried by the leg towards which the bend is made. The work of the hip joints in the «straight» and the «revolved» «triangle», however, is entirely different. (V. Boyko, YIK)

The effects of practising Parivritta Trikonasana

Physiological effect: Parivritta Trikonasana tones the muscles of the legs, strengthens the skeleton and increases the mobility of the ribcage. It makes the thighs and the spine more supple and elastic. It strengthens and rejuvenates the nervous system. It counteracts the ossification of cartilage and the deposition of salts. It corrects minor deformities of the lower limbs. It strengthens the ankles and develops the chest. It trains the vestibular apparatus, improves the working of the lungs and cleanses the blood.
Therapeutic effect: It relieves pain in the back and neck and treats degenerative disc disease. It guards against lumbago and sciatic neuralgia. It speeds up recovery after infectious illnesses. It helps to clear toxic accumulations from the body. It gives relief in menstrual disorders. It clears up acne, boils and pimples and brings colour to the skin in general and the skin of the face in particular. It gives relief in headaches and disturbances of blood pressure.
Parivritta Trikonasana has a therapeutic effect in scoliosis and arthritis of the lower back, arthritis of the shoulder joints, slight displacement of the vertebrae, sciatica, flat feet of all kinds and excess acidity. This asana is used successfully to deal with the after-effects of polio and, in some cases, of cerebral palsy - but only where the residual symptoms are fairly mild, and under the guidance of an experienced teacher of physical yoga.

Seane Corn on Parivritta Trikonasana

"I have scoliosis, so one side of my spine is compressed. When I do Parivritta Trikonasana to the “difficult” side, I have to rest my fingertips on the floor or use a block in order to get the length I need in the spine. And I feel a strong physical restriction and emotional discomfort. Even so, apart from the days when I focus on restorative asanas, I always include Parivritta Trikonasana in my practice, because I know it is one of my best teachers.
To prepare for the pose I do Sun Salutations (Surya Namaskar) to warm the body up, then stretching asanas and a series of simple seated twists. Sometimes I come into the pose after doing Parsvottanasana with the hands on the floor, or one of the variations of the pose: I bend the front leg at the knee so that I can focus better on turning the torso. Parivritta Trikonasana has undoubtedly taught me humility and patience. In the past, if something made me uncomfortable, I preferred simply to walk away. Now, the greater the challenge life throws at me, the more interesting it is to find answers to the questions: “Why am I resisting?” and “What can this situation teach me?”." (Yoga Journal)