Parivrtta Trikonasana (Revolved Triangle Pose): Steps, Benefits, and Contraindications

What is Parivrtta Trikonasana?

Parivrtta Trikonasana, or Revolved Triangle Pose, is a standing yoga posture that primarily combines body balance, core strength, flexibility, and deep spinal twist. It’s one of the challenging variations of Trikonasana asana, also known as Triangle Pose. The Revolved Triangle Pose is one of the most practised standing yoga postures all over the world

Let’s Understand the Meaning of Parivrtta Trikonasana

• Parivrtta = Revolved or Twisted
• Trikona = Triangle
• Asana = Pose or posture

We need to understand the history of this asana to understand its importance better. The word Parivrtta comes from the Sanskrit word परिवृत्त, which means “revolved” or “twisted”. The word trikona comes from the Sanskrit word त्रिकोण, which means “triangle”. Asana means “pose”. So by combining, we get Parivrtta Trikonasana, which translates to “Revolved Triangle Pose”.

Parivrtta Trikonasana provides overall stability to the body. It helps us detoxify the body and calm our minds. The Revolved Triangle Pose challenges our body and mind to constantly focus, properly align our bodies, and control breathing during yoga. This challenge in Parivrtta Trikonasana is a beautiful expression of stability and expansion. If you are searching for strength, balance, flexibility, and deep spinal twisting in one yoga pose, then Parivrttta Trikonasana is for you.

In the era of social media and reels, where our ability to focus is decreasing continuously, Parivrtta Trikonasana helps us practice ekagrata (concentration), or one-pointed focus, which will help us be more productive in our daily lives.

Also Read – One Yoga For Your Mind & Body? Try the Trikonasana Pose (Triangle Pose)

Benefits of Parivrtta Trikonasana

Revolved Triangle Pose is the best combination of physical benefits and mental benefits. Check the benefits of this yoga pose.

Physical Benefits of Parivrtta Trikonasana

• The continuous practice of this yoga improves spinal mobility, giving flexibility to the spine.
• It will strengthen the legs and core and engage the quadriceps, hamstrings, glutes, and abdominal muscles.
• This position of Parivrtta Trikonasana stretches the hips and shoulders of our body. It opens the chest and stretches the hip flexors.
• It mainly enhances body balance and provides coordination, which improves proprioception and stability of the mind.
• This yoga practice mainly stimulates digestion. The body’s twisting action massages the abdominal organs, improving digestion.
• This asana increases blood circulation and promotes better oxygen flow throughout the body.

Mental & Energetic Benefits of Parivrtta Trikonasana

• Practising this asana calms our mind, and the focus will increase, which will help reduce stress and anxiety.
• This yoga mainly helps activate the Manipura Chakra. Twisting the body stimulates the solar plexus of the mind, which boosts confidence and willpower.
• This asana can improve concentration, balance the body, and enhance mental clarity.

Parivrtta Trikonasana – Step-by-Step Instructions

1. Starting Position of the Preparation of Revolved Triangle Pose

• Stand in Tadasana, or you can stand in Mountain Pose at the top of your yoga mat.
• Keep your feet 3.5 to 4 feet apart, which should be wider than your hip width.
• You must turn your right leg 90 degrees outside. You can do this until you reach the front of the mat.
• You have to rotate your left foot inward at approximately 45 degrees.
• You have to align your right heel mainly with the arch of your left foot for proper stability.
• You have to engage your thighs and body core to stabilise the pelvic muscles.

2. Setting Up the Foundation of Parivrtta Trikonasana

• You must inhale your breath and raise your arms to shoulder height. Your arms should be parallel to the floor and palms down.
• You have to keep your spine long and also avoid rounding your back.

3. Now You Are Entering the Twist

• You should place your left hand on the yoga mat or use a yoga block. Then, keep your right foot outside.
• If your body flexibility is limited, you must rest your hand on the front part of your leg rather than on the floor. You can also use a yoga block for support.
• You must extend your right arm straight up and keep stacking shoulders in the vertical direction.
• Keep your eyes mainly toward your right thumb, or you can lower your eyes if neck strain occurs.

4. Aligning the Body for the Revolved Triangle Pose

• You must keep your hips level and avoid moving the right hip forward.
• You must keep your front right knee slightly bent if your hamstrings are tight.
• During this yoga pose, you must lengthen your inhale and twist deeper on each exhale.
• Your shoulders should roll the top of your shoulder back to open the chest in front.

5. Holding the Pose in Parivrtta Trikonasana

• You have to maintain a steady breath. It should be deep, rhythmic breathing.
• You have to gradually hold your breath for 5–8 breaths, depending on the twist of each exhale.

6. Exiting from the Parivrtta Trikonasana

• You must inhale, engage your core, and slowly rise from standing.
• Repeat the same process on the left side. You have to turn your left foot outward and keep your right foot inward.

Modifications & Variations In Parivrtta Trikonasana

Parivrtta Trikonasana requires deep twisting and flexibility in the hamstrings, hips, and spine. Below are easy modifications and variations to explore the pose safely.

I. Modifications For the Easier Options of Parivrtta Trikonasana

1. For Tight Hamstrings or Limited Flexibility In body

• You need to bend the front knee slightly, mainly to reduce the strain
• New learners can use the yoga block under the bottom hand. You can also place a yoga block outside the front foot.

2. For Balance Challenges in Parivrtta Trikonasana

• You can practise near a wall for proper support.
• You need to keep your top hand on the hip instead of trying to keep your hand up.
• You need to focus on your eyes for a moment and keep them downward instead of up to reduce dizziness.

3. Back Sensitivity or Spinal problem

• You must reduce the twist to keep your chest open rather than forcing the rotation.
• To decrease the pressure on the spine, you can place the bottom hand on the shin instead of the floor.
• You can use a chair for support. Place your hand on the chair seat instead of on the floor.

4. Shoulder Tension or Neck

• Students have to keep their eyes forward or down instead of up.
• You must relax the top shoulder if it’s hunching toward the ear.

II. Advanced Variations Options of Parivrtta Trikonasana 

1. Parivrtta Trikonasana Deepening the Twist

• Bring your bottom hand to the inside instead of putting it outside of the front foot.
• For advanced options, you must bind the pose by covering the top arm behind your back and keeping hold of the front thigh.
• You hold a half-bound revolved triangle known as Ardha Baddha Parivrtta Trikonasana in this position. You must hook the top arm behind the back.

2. Balance Challenges and Adding Strength

• You must lift the back heel and shift toward the yoga Parivrtta Ardha Chandrasana.
• You must extend the top arm parallel to the floor instead of keeping it up.
• Learners need to close their eyes for advanced balance work in their bodies.

3. Dynamic Movement Variations of Parivrtta Trikonasana

• Learners must maintain the flow between Trikonasana and Marietta Trikonasana, constantly inhaling to open and exhaling to twist.

III. Therapeutic Applications

• Learners should hold the twist longer to massage the abdominal organs and facilitate the digestion process, mainly past 5–10 breaths.
• Move it slowly, getting out of the twist to boost spinal mobility with breath awareness.
• To relieve stress and calm your mind properly, you must combine it with deep breathing for as long as possible.

Precautions & Contraindications for Parivrtta Trikonasana

Learning all the benefits and steps, we understand Parivrtta Trikonasana’s numerous benefits, but we must avoid strains and injury.

Below, we have listed the key precautions and contraindications to consider before practising this yogasana.

• Person with Spinal & Back Injuries: People with problems such as herniated discs, severe sciatica, or recent spinal surgery should avoid this group.
• People with High or Low Blood Pressure Problems: Deep twists can affect blood circulation, so people with high or low blood pressure should avoid this asana.
• Neck Issues: People with cervical spondylosis or whiplash (neck injury because of a car accident) should avoid this asana.
• Hip or Knee Problems: People suffering from knee pain or hip instability should avoid this asana.
• Abdominal Surgery or Hernia: Patients who have recently had abdominal surgery or have a hernia should avoid deep twists during this asana.
• Pregnancy: Doctors don’t suggest the deep twist after the second and third trimesters, so it should be avoided during pregnancy.

When to Skip Parivrtta Trikonasana from Daily Routine 

• Continuous pain in the lower back
• Recent surgery 
• Severe osteoporosis in this condition risks vertebral compression.
• In pregnancy

Conclusion

Parivrtta Trikonasana is one of the most influential yoga poses for strengthening, flexibility, and detoxification. With proper alignment, modifications, and advancement, we can access all levels of this asana. While practicing Parivrtta Trikonasana, always listen to your body and enjoy the benefits of this deep twist in Revolved Triangle Pose.

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