Pose of the Week

Parivrtta Trikonasana

Parivrtta Trikonasana is a forward bend, a twist, and a balance.   In this pose, your spine is in extension as well as rotation.   All of the standing asanas including Uttanasana and Adho Mukha Svanasana help you to prepare for this pose.

If you find Parivrtta Trikonasana too difficult initially, you should modify it and use props as much as necessary to allow you to feel the spirit of the pose, that is, the spinal twist.   For instance, take a much shorter step between your feet than the asana usually calls for.  Use a wall for assistance or a block inside and close to your front foot for your lower hand to press on.   Do not try to place your lower hand outside your front foot at first. 

Practice: I found this article by Natasha Rizopoulos for Yoga Journal useful.

Sequencing: Parivrtta Trikonasana is usually sequenced just after (as a counter pose to) Trikonasana.  All standings are a good preparation for this pose and you can also use this pose as a standing preparation for seated forward bends like Janu Sirasana and Ardha Matsyendrasana and Marichyasana 3.

Benefits: Tones the legs; Releases the thoracic spine

Cautions: Neck vulnerability; Hamstring injury; Sacroiliac issues; Pregnancy.