Parivrtta Trikonasana

Audry Afrininta (200hr Yoga TTC 7/14 Weekend)

English Name: Revolved Triangle

Sanskrit Name: Parivrtta Trikonasana

Step by step Instructions:

1. Start in Tadasana (Mountain Pose). Ground your feet to the floor and keep your hands down on the sides.

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2. IN – Step your left foot back 45-degree angle to the left. Make sure to have your heels hip-width apart and hips square to the front to maintain your balance. Engage your thigh and place your right hand on your right hip as you raise your left hand up in a deep inhalation

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3. EX – bend your body forward from your hips as you lengthen your spine. Avoid a sway or a curve of your back by engaging your core.

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4. IN – rotate your upper body to your right side as you swing your left hand down placing your fingers in between your toes. Get your right hand up as you open your chest to the side and gaze to your right thumb. Still engage your core to keep your upper body straight and not collapsing towards the ground. Open your chest as you strengthen both of your hands like someone pulling you from both sides in a thug-of-war.

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Video link : http://youtu.be/NJEEerHvGYE

Muscles Activated:

            Legs – Quadriceps are contracted to support and maintain the body balance. Hamstrings are stretched

            Glutes – Gluteus maximus contracted to help squaring the hips to the front and also maintain the balance

            Core – Abdominal muscles engaged to balance and support the torso from collapsing

            Upper body – Engagement of Shoulders, triceps and biceps when keeping the hands straight and to open your chest

Benefits:

Physical

  • Stretches your spinal muscles and increases its range of motion
  • Strengthens your quadriceps muscles
  • Stretches your hamstrings and calf muscles
  • Stimulates the abdominal organs
  • Strengthen your neck

Mental

  • Improve your sense of balance
  • Strengthen your mind to focus
  • Calm mind as breathing is improved when opening the chest

Spiritual

  • Activating Manipura Chakra
  • Improves the strength of your mind

Precaution & Contraindication

            Avoid when you have:

  • Lower back pain or any history of lower back disc herniation
  • Low blood pressure and Migraine
  • Neck pain

Modifications

  • Place your hand higher on top of your foot to avoid your body from sinking down or place a block for the hand to assist in getting the posture to have its benefits
  • Bend your front knee a little bit to avoid hyperextending your knee
  • Use the wall to straighten your alignment with the back touching the wall

Counter Pose

  • Tadasana
  • Samasthiti
  • Janu Sirsasana
  • Marichyasana

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