Parivrtta Trikonasana

Gedraaide Driehoek Houding | Revolved Triangle Pose

  • Opens chest & shoulders

  • Stretches calves, hamstrings, hips & flanks

  • Strengthens legs, back & flanks

  • Improves balance

  • Stimulates digestive organs

Contra-indications:
GETTING INTO THE POSE
  • Exhale: From tadasana, the right foot takes a big step back and turn the toes to the back of the mat. Turn the left foot towards the left back of the mat. (about 45 to 60 degrees)

  • Rotate the hips towards the back of the mat and make them compact, side by side.

  • Legs are active, pull the kneecaps up to activate the upper legs.

  • Tilt the pelvis, sitting bones go towards the mat. Feel the lower abdominal muscles activate

  • Inhale: Spread the arms at shoulder height, open the chest.

  • Exhale: turn the upper body to the right and bring the left hand to the outside of the right foot on the mat.

  • Push the left hand into the mat and extend the right hand straight up, in line with the left hand. Shoulders stack on top of each other.

  • Open the chest by bringing the right shoulder back.

  • Push the right hip back and the left hip forward to bring them together.

  • Shoulders away from the ears.

  • Gaze at the thumb of the right hand.

BREATH
  • Inhale: make space between the heels and the sitting bones, between the sitting bones and the crown & between the hands.

GETTING OUT OF THE POSE
  • Inhale: push into the feet and stand with a straight back and bring the hands on the hips.

  • Exhale: Step back to tadasana at the front of the mat.

PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES