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Parivrtta Trikonasana

Twisting the Ribcage in Revolving Triangle Pose

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revolving triangle (parivrtta trikonasana) with bottom hand outside foot.

One way to prepare for parivrtta trikonasana (twisting triangle pose) is to do a standing forward bend with one leg forwards and the other back.

Prior to bending forwards, push your hips from side to side. So that you improve control (and awareness) focus on keeping your pelvis facing the front as you move your hips from side to side.

Another exercise is to move your hips backwards and forwards. Moving forwards you front-leg-hip will lift higher than the back-leg-hip. Moving your pelvis backwards the opposite will happen.

Try both of these movements while bent forwards and then while actually twisting.

As you get used to feeling your pelvis, you can then hold it stationary while doing parivrtta trikonasana. You can start with your pelvis level from left to right and square to the front. Then vary its position to change the feel of the pose. You could start with a position that is less intense and then move towards a more intense position.

Another technique is to use the easier position as your starting point and move in and out the more challenging position in sync with your breath.

If using this method, make the movements as smooth as possible (and slow also) so that you breath is slow and smooth.

Parivrtta Trikonasana Body Scanning Check List

While holding the parivrtta trikonasana, you can scan your body as follows:

Front Foot and Leg

Back Foot and Leg

Pelvis

Head and Neck

Bottom Hand and Arm

Top Hand and Arm

Body Weight Distributiion, Foundation and Balance

  1. Adjust upper body so that relative to front foot and bottom hand so that weight is either all on foot, or evenly distributed between foot and hand or all on hand.
  2. Position pelvis so that front leg is balanced (force acts cleanly along bones of front leg). This may or may not be compatible with point 1.

Spine and Ribcage

Scanning

Having a body scan list is being a pilot and having a checklist both to make sure that things go right and so that you do everthing possible to save the plane when things go wrong.

For each of the above items you could "scan" your parivrtta trikonasana in time with your breath. So for example,

etc.

Another method, especially when just learning or practicing, is to spend about 3 seconds on each adjustment. Use longer if you need to but do each adjustment and give yourself time to feel the effects, and then move on to the next one.

This can be especially important when setting parivrtta trikonasana up (ready for take-off)

Say for example you start from a standing position.

Use your awareness to breath life into your pose and then to relax it.

revolving triangle (parivrtta trikonasana or twisting triangle) bending forwards and getting ready to twist
revolving triangle (parivrtta trikonasana or twisting triangle) bending forwards and reaching arm up
revolving triangle (parivrtta trikonasana or twisting triangle) deepening the twist
revolving triangle (parivrtta trikonasana or twisting triangle) with hand close to inside of foot
revolving triangle (parivrtta trikonasana or twisting triangle) with hand outside foot.
revolving triangle (parivrtta trikonasana) with bottom hand outside foot.
Published: 2011 05 04
Clearly defined poses, exercises and stretches for improving stability, body awareness and flexibility.
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