The yoga parivrtta trikonasana is basically a triangle pose where you lift the arm on the side where your hip is closed (the side of your front leg). This makes the hip–thigh stretch a bit more intensive. The parivrtta trikonasana is often done after the normal trikonasana (yoga triangle pose). This yoga pose strengthens the lower back muscles, stretches the hips, the hamstrings and the calves, and also improves your balance and your coordination. Find more yoga poses at Yoga Main.
Execution
This description is for the right side of the parivrtta trikonasana. To do the left side of this yoga pose, simply do the whole thing the other way around.
Start from the dog pose and step forward with your right leg. Step forward about 2 shoulder widths. Knees and elbows have to be fully extended. Keep the palms on the floor, but don't let your arms carry any of your weight.
Put your hands next to your right foot so that your right hamstring is stretched slightly. Don't lift your left heel. The calf muscle of your left leg is stretched too. Keep your spine straight.
Then put your left hand on the right side of your right ankle and your right hand on your Achilles tendon (Achilles tendon = bottom of the calf muscle / ankle / heel). Don't let the weight of your upper body rest on your right hand. The hand should only touch the ankle just like the hands only touched the floor before. Use your back muscles to support this position.
Lift up your right hand so that the fingers point straight up and your hands are as far apart as possible. The 2 arms and your shoulders should be in a vertical line and the upper body should be horizontal.
Finally, twist your head 180 degrees and look straight up at your right hand.
Advice
Concentrate on the breathing and move slowly.
Keep your spine straight during the whole exercise.
Suggestions
Adho Mukha Svanasana - Yoga Dog Pose
Trikonasana - Yoga Triangle Pose
Vrksasana - Yoga Tree Pose
Padmasana - Yoga Lotus Pose
Videos/Images
None
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