Blog-8 – Pari Utthita TriKonasana

Meaning: Pari = Revolved/ Twisted : Utthita = Extended : Trikonasana = Triangle pose

What is Pari Utthita Trikonasana?

Pari Utthita Trikonasana is a counter pose to Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

Demonstration Method- steps:

Step 1 – Tadasana(Samasthiti) – It is a basic standing asana in Yoga, with feet together and hands at the side of body.

Breathing – Normal breathing.

Step 2 – Step or lightly jump your feet 2½ to 3 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

Breathing – Inhale

Step 3 – Turn your right foot in 45 to 60 degrees to the left and your left foot out to the right 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward, so that the centre of the left kneecap is in line with the centre of the left ankle. With an exhalation, turn your torso to the left, and square your hip points as much as possible. As you bring the right hip around to the left, resist the head of the right thigh bone back and firmly ground the right heel.

Breathing – Exhale and in the end inhale

Step 4 – With further/ another exhalation, turn your torso further to the left and lean forward over the front leg. Reach your right hand down to the floor. Allow the left hip to drop slightly toward the floor. You may feel the left hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front leg. To counteract this, press the outer left thigh actively to the right and release the left hip away from the left shoulder. Use your left hand, if necessary, to create these two movements, hooking the thumb into the left hip crease.

Remain in the posture for 30 to 60 seconds.

Breathing – Exhale

Step 5 – Release the twist and bring your torso back to upright with an inhalation. Repeat for the same length of time with the legs reversed, twisting to the right.

Breathing – Inhale

Duration: 30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.

Benefits:

  1. Strengthens & stretches legs, calf muscles, knees, lower & upper thighs.
  2. Removes the stiffness from the knee and back bones/ muscles.
  3. Burns excess fats in hip and adjoining areas, thus bringing the legs into shape
  4. Good for people suffering from Acidity, Gastritis, diabetics, lower backache, digestive problems, etc.
  5. Stimulates abdominal organs and improves sense of balance.

Limitations:

  1. It is not recommended for those who had undergone knee surgery, appendix and hernia.
  2. Not advisable for Ladies during their monthly cycle and for pregnant woman.
  3. Not advisable if there is any injury to leg, knee, back, hip etc. If interested, should practice under the Yoga Teacher’s supervision.
  4. Post delivery – not advisable to practice for next 6 months.

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