Parivrtta Trikonasana Variation
परिवृत्त त्रिकोणासन भिन्नता
Target Muscles
About
Parivrtta Trikonasana Variation is a twisting variation of Triangle Pose that deepens the stretch and strengthens the core. It improves spinal mobility and stimulates the abdominal organs while enhancing balance and coordination.
Benefits (5)
- + Strengthens the legs and core
- + Stretches the hamstrings and hips
- + Improves spinal flexibility
- + Stimulates the abdominal organs
- + Enhances balance and coordination
Avoid If (4)
- - Back pain
- - Sciatica
- - High blood pressure
- - Headaches
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose).
2. Step your feet 3-4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Inhale deeply, and as you exhale, twist your torso to the right, bringing your left hand to the outside of your right foot or shin. Extend your right arm towards the sky.
5. Keep your legs straight and strong, engaging your quadriceps.
6. Focus your gaze towards your right fingertips, if possible without straining your neck.
7. Keep your hips aligned and your spine long.
8. Hold the pose for 30-60 seconds, breathing deeply and evenly.
9. Inhale and engage your core to lift your torso back to an upright position.
10. Lower your arms.
11. Straighten your legs.
12. Repeat on the other side.
निर्देश (Hindi)
1. Tadasana mein khade ho jaen.
2. Apne pairon ko 3-4 feet door rakhen.
3. Apne dayen pair ko 90 degree bahar ki taraf moden aur bayen pair ko thoda andar ki taraf.
4. Apne bayen haath ko apne dayen pair ke bahar ya andar rakhen, apne dayen haath ko aakash ki taraf uthaen.
5. Apne dhड़ ko dayen taraf moden.
6. Apni drishti ko apne dayen haath ki ungliyon par kendrit rakhen.
7. Apne kandhon ko ek seedhi line mein rakhen.
8. Is position mein 30-60 seconds tak bane rahen, gahri saans lete rahen.
9. Inhale karte hue, apne dhड़ ko uthaen.
10. Apne hathon ko niche laen.
11. Apne pairon ko seedha karen.
12. Ab doosre pair se dohraen.