AnatomyBack, Glutes, Hamstrings, Hips, Thighs
Pose TypeHeart Opener, Standing, Twist
Parivrtta Trikonasana (par-ee-vrit-tah trik-cone-AHS-anna) parivrtta = to revolve, turn around tri = three kona = angle
- Stretches the hamstrings, calves, spine, and hip musculature
- Opens the shoulders, chest, and lungs
- Improves balance, stability, and range of motion
- Relieves mild back pain
- Strengthens the hip muscles
- Stimulates the abdominal organs
- Neck or spine injuries
- Low back/ sacroiliac joint pain
- Headache or migraine
- Low blood pressure
- Stand in Tadasana (Mountain pose).
- Step your left foot back, around 3-4 feet behind you. Then turn your left foot out approximately 45 degrees to the left. Align your left heel with your right heel.
- Inhale and raise your arms parallel to the floor, lengthening your spine to create space in your torso. Draw the abdominals up and in, and reach through your fingertips.
- Exhale and rotate your torso to the right, squaring off your hips with the front of your mat. Ground the outer edge and heel of your left foot down, and then turn your torso further to the right.
- Hinge forward at the hips and reach your left hand down to the floor, lowering your torso over your front leg. Place your left hand on the floor, on the outside of your right foot, and extend your right hand toward the sky.
- Gaze toward your right palm.
- Hold this pose for five deep breaths. To release, inhale and rise to standing. Step your feet together, and repeat on the opposite side.
MODIFY OR REPLACE
- Place a block outside of your front foot and place your hand on the block instead of the floor.
- If you feel unstable, rest your back against a wall.
- Reach your hands away from each other; grow wide in your chest.
- As you inhale, lengthen the spine to create space. As you exhale, deepen your twist.
- Direct your gaze up, toward your top hand.
- Be mindful of your range of motion. Do not force the twist by pressing into the ground with your bottom hand.
- Lift your belly up and in.
- Use the forearm as leverage against the shin to deepen the twist.
WATCH OUT FOR
- Shifting the hips
- Back heel lifting
- Hunching shoulders
- Not breathing