Parivritta Trikonasana – Revolving Triangle Pose Inspiration Parivrtta = revolved, trikona = triangle and = pose This pose provides the perfect opportunity to hone those skills of concentration and awareness. Focusing on the demanding elements of this pose can help us to tame our wandering minds and practice one-pointed focus. Physically, this is an excellent pose to strengthen the lower body, whilst twisting and massaging the abdominal organs and detoxifying the body. This challenging posture also teaches your body better sense of balance.

Benefits of the pose

Physical Mental Energetic

Whole body pose – 5 limbs of flow all Relieves stress and anxiety Activates manipura chakra and engaged Increases mental equalibrium releases prana through sushumna Strengthens back, neck, legs, feet and (which in turn strengthens ankles digestive organs and tract) Stretches inner thighs and psoas, Stimulates central nervous system hamstrings, calves, spine and shoulders through which sushumna runs enabling nervous and pranic Opens chest, heart and hips impulses to pass directly up to Twist tones and massages abdominal higher centres and pelvic, and creates heat, aiding Activates swadisthana digestion even more than extended triangle and detoxing the body Reproductive organs are toned and fertility can be improved Helps reduce fat around the waist Relieves backache and sciatica Relieves menopausal symptoms

Drishti To the raised middle finger Chakra • Manipura • Swadisthana Alignments • Front foot pointing towards front of the mat and rear foot at 45° • Legs straight • Hips parallel, facing forwards and level • Spine long with neck an extension of the spine • Lower hand resting gently on shin, foot or floor (wherever is achievable/comfortable), hand underneath shoulder. Upper arm and hand raised towards the ceiling. Modifications (softening) • Block under lower hand • Practice against wall, either twisting into the wall or resting your back heel against the wall • Narrow stance Modifications (deepening) • Place lower hand on floor – on the outside of the foot for further deepening and press bottom forearm against out shin of front leg – extra pressure helps rotate torso more deeply • Lift lower hand off floor creating a partial balance • Bind – between lower leg Vinyasa – moving to – links • Preparatory poses: – mountain pose; vrksasana – tree pose; – forward bend; - bowing triangle – add twist: with a flat back, place either hand under your face and twisting from the torso, placing upper hand on lower back or raising upper arm towards ceiling; – intense side stretch pose; viparita trikonasana - reverse triangle; uthitta trikonasana – extended triangle; ardho mukha svanasana – downward facing dog; supta – reclining heros pose; – accomplished pose; – easy pose • Follow-up poses: - balancing triangle; seated forward bends and hip openers ( – bound angle poseupavistha konasana – wide seated forwward bend· janu sirsasana - head to knee pose/half forward bend; parivrtta janu sirsasana – revolving head to knee pose) • Counterposes: supta baddha konasana – reclining bound angle pose; Anatomy – contra-indications • Headaches • Low blood pressure / heart condition • Diarrhea • Neck problems – don’t look up, keep gaze straight ahead or towards the floor and keep both sides of neck equally long • Insomnia • Pregnancy Teaching tips • Distribute weight evenly over the points of the feet, lift arches and ankles. Root down through rear heel further aiding stability • Keep legs active (relaxed not strained). Lift knees but keep them soft to avoid over-extension. Draw top of thighs back and up. Roll rear thigh out so rear knee is in line with first two toes • Before twisting place your upper hand on your hips to check they are level • Draw front hip back and rear hip forwards so they are parallel and facing forwards • Engage core and moolabandha • Twist from torso / ribcage, not hips or neck. Lengthen spine before twisting, to create space • Don’t rest your lower hand on your front knee • Keep heart and chest lifted and open • Energise arms. Straight line through arms and shoulders – reach out with both arms (lower arm down and upper arm up), creating space through shoulders. Keep lower shoulder down away from ear. Draw shoulder blades down the back • Make sure head is not dropping towards lower shoulder