Parivritta Trikonasana
sahasara min - YogPlan

Crown Chakra (Sahasrara)

Manipura min - YogPlan

Solar Plexus Chakra (Manipura)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)

Muladhara Chakra

Root Chakra (Muladhara)

Intermidate

Standing Asanas

Parivritta Trikonasana

Revolved Triangle Pose

(pa-ri-vrit-ta-tri-ko-na-sun)

Meaning: parivritta = revolved / trikona = triangle

Pain Management:

Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Inhale. Exhaling, step your feet (one at a time) out to the side about two and a half shoulder widths apart. Turn your right foot about 45 degrees inward and your left foot toward the front of your mat. Align the heels. Rotate your torso and square your hips toward your left foot. Place your left hand on your left hip. Inhaling, raise your right arm to shoulder height out in front of you. Exhaling, bend your torso from the hips toward your left foot (keep the left leg straight). Strengthen the back leg and press outer edge of the foot into the floor. Place your right palm on the floor inside of your left foot (place outside for an extra stretch). Inhaling, rotate the torso upward to the left, keeping the right leg lengthened, trying to position the left shoulder directly above the right. Bring your left hand to your left foot, and slide your hand up your left arm, through the chest, and reach your left hand to the sky. Activate your glutes to move your hips more in-line with your heels. Look up toward your left hand. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, twist farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower your arm down to your hip, and untwist your torso to a neutral position. Inhaling, raise torso back to an upright position. Exhaling, lower the arms and relax the shoulders. Inhale, exhale, and relax. Turn both feet forward (parallel to each other) and repeat on the other side.

Tips

  • For stability, keep the weight of the body on the rear leg and press down onto the outer edge of the rear foot.
  • Keep the front heel in-line with the rear heel.
  • Do not overstrain the stretched side; distribute the strain over as much of the body as possible to avoid overstraining a particular area.
  • When raising the arm up, open the chest, and raise it directly from the side ( do not rotate from the front or back) to avoid shoulder strain.
  • Keep your hips square by pushing the right hip forward and the left hip back.

Precautions

Avoid

If you suffer from chronic/serious back or spinal problems.

Be careful

If you have back or spine issues, low blood pressure, headache/migraine, or diarrhea, get dizzy easily.

Benefits

General

  • Opens the chest.
  • Stretches spine, abdomen, hips, and legs.
  • Strengthens and stretches the legs, hips and spine.
  • Relieves mild back pain.
  • Stimulates the abdominal organs.
  • Improves lung capacity (by stretching the ribcage).
  • Improves balance and concentration.

Therapeutic

Helps to reduce the symptoms of constipation and digestive problems and relieves lower back ache and sciatica.

Variations

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