1. Begin by standing at the top of your mat with your feet hip-width apart and your arms resting alongside your body.
2. Take a step back with your left foot, creating a wide stance with your feet about 3 to 4 feet apart. Your right foot should be pointing forward, and your left foot should be turned slightly inward.
3. Align your heels with each other, so they are in line with each other.
4. Inhale and raise both arms out to the sides, parallel to the floor, with your palms facing down.
5. Exhale and turn your torso to the right, pivoting on your heels. Square your hips as much as possible toward the front of your mat.
6. Inhale and lengthen your spine, creating space between your vertebrae.
7. As you exhale, begin to fold forward from your hips, maintaining the length in your spine.
8. Place your right hand on the outside of your right shin, ankle, or on a block placed on the floor. Your right arm should be straight.
9. Extend your left arm upward, aligning it with your left shoulder, and then rotate your torso further to the right. Allow your gaze to follow your left hand.
10. Keep your neck in line with your spine, neither straining nor compressing it.
11. Maintain a firm foundation through your legs and engage your core muscles to support the twist.
12. Hold Parivrtta Trikonasana for several breaths, deepening the twist with each exhale.
13. To come out of the pose, inhale and lift your torso back up, returning to the starting position.
14. Repeat the pose on the other side, stepping back with your right foot.

• If you have tight hamstrings or limited flexibility, you can slightly bend your front knee or place your hand on a block to bring the floor closer to you.
• Focus on lengthening your spine and twisting from your core rather than forcing the rotation in your upper body.
• Be mindful of your balance and distribute your weight evenly through both feet.
• Modify the pose as needed to accommodate your body's limitations. It's more important to maintain proper alignment and find a position that feels comfortable and safe for you.
• Engage your leg muscles to maintain stability and support your body in the pose.
• Keep the breath steady and smooth throughout the pose, allowing it to deepen the twist and bring awareness to your body.

What are the Health Benefits of Parivrtta trikonasana (Revolved Triangle Pose)

1. Improved spinal mobility: The twist in Parivrtta Trikonasana helps to increase the flexibility and mobility of the spine. It releases tension and stiffness in the back, promoting a healthy range of motion.
2. Strengthened core muscles: The pose engages the abdominal muscles, obliques, and deep core muscles, helping to strengthen and tone the core. This can contribute to better posture, stability, and overall core strength.
3. Enhanced digestion: The twisting action of the pose stimulates the abdominal organs, including the digestive system. This can help improve digestion, relieve bloating and gas, and promote overall digestive health.
4. Improved balance and proprioception: Parivrtta Trikonasana challenges your balance and proprioception as you balance on one leg and twist your torso. Regular practice can improve your sense of balance, coordination, and body awareness.
5. Increased hip flexibility: As you twist in the pose, you also work on stretching and opening the hips. This can help alleviate tightness in the hip muscles, improve hip mobility, and enhance overall hip flexibility.
6. Stretched hamstrings and hips: Parivrtta Trikonasana provides a deep stretch to the hamstrings, inner thighs, and hips. It helps lengthen these muscles, reduce tightness, and improve flexibility.
7. Cultivation of focus and concentration: The combination of balance, twist, and mindful breathing in Parivrtta Trikonasana can help quiet the mind, promote mental clarity, and enhance focus and concentration.
8. Stress reduction and relaxation: The twist in the pose helps release tension and stress from the body, promoting a sense of relaxation and calmness. It can also help relieve anxiety and improve overall mental well-being.
9. Improved circulation: The twisting action in Parivrtta Trikonasana stimulates blood circulation throughout the body, providing fresh oxygen and nutrients to the organs and tissues.
10. Energizing and invigorating: While Parivrtta Trikonasana can have a calming effect, it can also provide an energizing boost to the body and mind. The twist and opening of the chest can help increase energy levels and uplift the mood.

Precautions while doing Parivrtta trikonasana (Revolved Triangle Pose)

1. Back or spinal issues: If you have a history of back pain, spinal injuries, or herniated discs, approach Parivrtta Trikonasana with caution. The twisting motion involved in this pose can put stress on the spine. Avoid deepening the twist if it causes discomfort, and modify the pose by keeping the twist gentle or using props for support.
2. Digestive issues: Individuals with severe digestive disorders, such as ulcers, hernias, or inflammatory bowel disease, should be cautious when practicing Parivrtta Trikonasana. Twisting poses can exert pressure on the abdominal area and may aggravate these conditions. It's advisable to consult with a healthcare professional before attempting the pose.
3. High blood pressure or heart conditions: If you have high blood pressure or heart conditions, be cautious when practicing Parivrtta Trikonasana. The twisting action can temporarily increase blood pressure. It's recommended to keep the twist gentle and avoid holding the pose for an extended period. Consult with a healthcare professional before attempting the pose.
4. Neck or shoulder injuries: Individuals with neck or shoulder injuries should approach Parivrtta Trikonasana with caution. The pose involves a twist that can put strain on the neck and shoulders. Modify the pose by keeping the gaze forward or downward and avoiding excessive rotation or strain in these areas.
5. Balance and stability: Parivrtta Trikonasana requires balance and stability. If you have difficulty balancing, practice the pose near a wall or with the support of a chair. Work on improving balance gradually over time.
6. Pregnancy: If you are pregnant, it's advisable to avoid deep twisting poses like Parivrtta Trikonasana, especially in the later stages of pregnancy. Twisting movements can compress the abdomen and put strain on the ligaments. It's best to consult with a prenatal yoga instructor or healthcare professional for suitable modifications or alternative poses.
7. General precautions: As with any yoga pose, listen to your body, avoid forcing or straining, and respect your limitations. If you experience pain, discomfort, or dizziness during Parivrtta Trikonasana, come out of the pose gently and seek guidance from a qualified yoga instructor.

Parivrtta trikonasana (Revolved Triangle Pose) is Beneficial for whom

1. Improve spinal flexibility: Revolved Triangle Pose involves a deep spinal twist, which helps improve the flexibility and mobility of the spine. It stretches and strengthens the muscles along the back and sides of the torso.
2. Strengthen the legs and core: This pose engages the muscles of the legs, including the quadriceps and hamstrings, as well as the core muscles. Regular practice can help strengthen these muscle groups, providing stability and balance.
3. Enhance digestion: The twisting motion in Revolved Triangle Pose stimulates the abdominal organs, including the digestive system. It can help improve digestion, alleviate constipation, and promote a healthy metabolism.
4. Increase balance and proprioception: Revolved Triangle Pose challenges your balance and proprioception, enhancing your body awareness and stability. It can be especially beneficial for older adults or individuals looking to improve their balance.
5. Relieve tension and improve posture: The pose helps release tension in the back, shoulders, and neck. It can alleviate stiffness and tightness in these areas, promoting better posture and reducing discomfort.
6. Promote detoxification: The twisting action in Revolved Triangle Pose stimulates the abdominal organs and supports the body's natural detoxification processes. It can help improve the elimination of waste and toxins from the body.
7. Calm the mind and reduce stress: Revolved Triangle Pose can have a calming effect on the mind. The combination of the twist and conscious breathing can help reduce stress, anxiety, and mental tension.