Parivrtta Trikonasana: Revolved Triangle Pose

RevolvedTriangle_NicholeGolden

Parivrtta trikonasana (par-ee-VRIT-tah trik-cone-AHS-anna) is a great counterpose to its expansive sibling, utthita trikonasana (extended triangle). Stretching your spine and releasing tension in your chest and shoulders is a great antidote to a long work day.

Philosophy + Origin

As the more feminine version of utthita trikonasana, revolved triangle reminds us that there are always two sides to every coin — the dark to the light, the cold to the hot, the feminine to the masculine, the stillness after the movement. Reflecting on the differences and similarities between the two versions of triangle pose can help you find balance between two apparent opposites. Although feminine and masculine might seem like night and day, there’s a place in the middle where the two always meet.

ADJUSTMENTS/MODIFICATIONS:

  • If shoulders are tight or tender, keep the raised hand on your hip rather than extending it straight toward the sky.
  • Use a block under your bottom hand to bring the ground closer to you.
  • Press the forearm of the bottom arm against the shin of the front leg to deepen the twist.
  • Keep your gaze down or to the side to release the neck.

STEP-BY-STEP:

  1. Begin in a lunge with your right foot forward. Straighten your front leg and hop your back foot in to place your heel on the ground (pyramid pose).
  2. Place your left hand on the floor or a block, to the inside of your right foot. Place your right hand to your right hip and encourage your right hip behind you.
  3. Extend the crown of your head forward, then turn your torso toward your right leg.
  4. Lift your right arm toward the ceiling.
  5. Keep rooting down through your left heel.
  6. Option to turn your gaze to the ceiling.
  7. Hold for 5-10 breaths, then release back to lunge. Repeat on the other side.

PREPARATORY POSES:

SEQUENTIAL POSES:

COUNTER POSES:

SANSKRIT:

  • Parivrtta = revolved
  • Trikona = triangle
  • Asana = pose

PHYSICAL BENEFITS:

  • Expands chest and shoulders.
  • Stretches the spine and increases range of motion.
  • Strengthens and tones the thighs.

ENERGETIC BENEFITS:

  • Soothes and stills the mind.


Uttanasana: Standing Forward Bend

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

A soothing posture for body and mind, uttanasana (OOT-tan-AHS-ahna), or standing forward bend, is straightforward but far from simple. Requiring flexibility in hamstrings, hips, and calves, uttanasana also requires patience. Watch the ebbs and flows in your body and life reflected in this simple posture.

Philosophy + Origin

In uttanasana, knowing when to accept intensity and when to be content with where you are is key to steady progress without injury or frustration. It’s easy to try to push for more — with uttanasana, this means wanting to be more flexible or pushing further into the pose. Rather than struggling, use the posture to practice santosha (contentment). Can you accept both the intensity and your capacity right now?

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