Parivrtta Trikonasana
(Revolved Triangle Pose)
Parivrtta literally means to turn around or revolve. Trikona means three angles or a triangle.
Parivrtta Trikonasana can be performed just after Trikonasana. You can also use this pose as a standing preparation for seated forward bends and twists.
This asana is therapeutically good for asthma, constipation and lower backache.
 Asana technique:
Pose in Tadasana.
Step or lightly jump your feet 3½ to 4 feet apart, with an exhalation.
Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel.
Firm your thighs and turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.
With an exhalation, turn your torso to the right, and square your hip points as much as possible with the front edge of your sticky mat.
As you bring the left hip around to the right, resist the head of the left thigh bone back and firmly ground the left heel.
With another exhalation, turn your torso further to the right and lean forward over the front leg.
Reach your left hand down, either to the floor (inside or outside the foot) or, if the floor is too far away, onto a block positioned against your inner right foot.
Allow the left hip to drop slightly toward the floor. You may feel the right hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front leg. To counteract this, press the outer right thigh actively to the left and release the right hip away from the right shoulder. Use your right hand, if necessary, to create these two movements, hooking the thumb into the right hip crease.
Beginning students should keep their head in a neutral position, looking straight forward, or turn it to look at the floor. More experienced students can turn the head and gaze up at the top thumb.
Press the arms away from the torso from the center of the back, between the shoulder blades. Bring most of your weight to bear on the back heel and the front hand.
Stay in this pose anywhere from 30 seconds to one minute.
Exhale, release the twist, and bring your torso back to upright with an inhalation.
Repeat for the same length of time with the legs reversed, twisting to the left.
Anatomical Focus for this particular posture remains to be Ankles, Legs, Hips, Groins, Lower back, Abdomen, Shoulders and Spine.
One of the most common problems in this pose is the inability to keep the back heel grounded, which makes the pose very unstable. There are various ways to deal with the back heel.
First, of course, you can just accept the situation and work diligently to press through the heel (and open the back-leg groin) even though it`s off the floor.
Second, you can perform the pose with your back heel wedged against a wall, which gives you something to push into. Or finally, you can raise the back heel on a lift and, over time, work to gradually lower the lift until the heel stays on the floor.
Benefits of Parivrtta Trikonasana:
This asana strengthens and stretches the legs.
Stretches the hips and spine.
Opens the chest to improve breathing.
Relieves mild back pain.
Stimulates the abdominal organs.
Improves sense of balance.
Precautions:
In case of back or spine injury, perform this pose only with the supervision of an experienced teacher or avoid it altogether.
This asana is not recommended in case of:
Low blood pressure
Migraine
Diarrhea
Headache
Insomnia
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