Parivrtta Trikonasana

PARIVRTTA TRIKONASANA

Parivrtta Trikonasana – In the Ashtanga Vinyasa system Revolved Triangle is entered into from Utthita Trikonasana on the exhale. In Utthita Trikonasana the correct space between the feet is the same as the inside leg length. In Parivrtta Trikonasana, it may be best to shorten the length by a couple of inches, unless the Hamstrings are long. The danger is that  keeping the length of Triangle may compromise the hips.

SACRUM PARALLEL TO FLOOR

The lower back, specifically the Sacrum must be kept flat, or parallel to the floor. The Sacroiliac joint is for flexion and extension, not rotation. Any lateral movement of the Sacroiliac joint can cause it to become unstable. The Sacroiliac joint is held in place through gravity and Ligaments, and can easily become compromised by the wrong movement.

Parivrtta Trikonasana
Sacroiliac joint in Parivrtta Trikonasana

The back foot is placed at an angle of 45 0 and the front foot is straight. It Is vital to keep the back foot lined up with the rest of the leg, otherwise the knee can become compromised by lateral rotation. Leaving the foot more or less at right angles to the foot, means that as the posture is entered, and the spine begins to lengthen and rotate, the leg above the knee wants to rotate inwards, and the leg below the knee is prevented by the angle of the foot.

Parivrtta Trikonasana
Gluteus Medius in Parivrtta Trikonasana

HIPS SQUARE TO FLOOR

Once the feet are in place, the Pelvis is flat and the hips square to the floor, and before any Spinal rotation begins, the trunk is encouraged to keep lengthening. Place the left hand on the floor outside the foot, so the fingers and toes are lined up. (If needed place the hand on top of foot, or just in front)

Parivrtta Trikonasana
Gluteus Minimus in Parivrtta Trikonasana

HIP ABDUCTORS

Bring the attention back to the feet and make sure the back foot stays grounded. Press firmly through the front foot, and then create resistance, by attempting to draw the leg away in the opposite direction. Feel the leg being sucked up into the hip joint, and square the hips. This action activates the hip abductors, the Gluteus Medius, the Gluteus Minimus and the IT Bands. Now the spine begins to rotate, lifting the chest to open it to the facing wall. The shoulders will be stacked and the raised arm in line with the shoulder.

PARIVRTTA TRIKONASANA AWARENESS

Maintain awareness of the complete posture, while creating resistance throughout. Push down through the feet and the lower hand, while reaching up with the raised arm and fingers. The whole trunk continues to lengthen and the shoulder blades draw back. The energy this creates will lift and support the trunk, while maintaining a solid foundation.

Parivrtta Trikonasana
IT Bands in Parivrtta Trikonasana

 

 

 

 

 

 

Martin Thompson