For most newcomers, Parivritt Trikonasana seems horrific and exhausting. And this is no accident, because the pose combines several levels of body ownership: deep folding in the hip joints, rotation of the spine around its axis and the ability to maintain balance in a narrow support area, which is a serious challenge for those taking the first steps in yoga.
Inverted Triangle Pose
This is the name of Parivritta Triconasana in Sanskrit, and, as you know, in most names of asanas the most important key to the correct performance of the pose is enclosed.
The position of the body in appearance does not seem complicated, but only until the beginner tries to do it: how it turns out that the rigidity of the podjagodic muscles and the biceps of the thigh in combination with the fixed hip joints will not allow you to fully lean down with the straight line of the spine. At the same time, the blocked torso muscles will not allow to fully expand the chest in Parivritta Triconasan and open arms with shoulders in one elongated line, which is the main task in this position. It is this factor, along with a correctly constructed pelvis, that makes it clear how well a yoga practitioner works on the basic movements of the body.
How to build an asana?
The Parivritt Triconasan execution technique in step-by-step execution looks like this:
- Put your feet in widths from 80 to 100 cm (individually, depending on the person’s height) so that the right one is directed forward and the left one at an angle of 45-60 degrees relative to it. At the same time as a step, spread your arms to the sides on the shoulder line and open the chest, lifting the sternum up.
- With an exhale, expand the body and put the left palm next to the right foot from the outside, a simplified version - from the inside.
- Keeping a straight line of arms, raise your right hand up, placing your palm over your shoulder.
- Stretch between the crown and tailbone, building a straight line of the spine. The main twisting should be in the thoracic region.
- Make five to twenty breaths and, with a breath, return to Samastichi (starting position).
The most common mistakes
In Parivritta Triconasan, the most common mistake is to roll the pelvis to the side, which makes the plane of the asana and its essence lose: twisting the chest. The pelvis should be stable, which is easy to check by touching the pelvic ilium with the hands protruding on the front line of the body (on the sides below the waist). If these bones are in different planes relative to each other - there is a misalignment of the pelvis, which indicates an incorrectly built posture.
The second mistake (and more important at the initial stage of the Parivritt Triconasana detuning) is the inability to use the legs as the main support: many beginners unnecessarily fall on the arm located on the floor, thereby provoking the shift of the center of gravity forward and the pelvis to skew. In the triangle position, on the contrary, it is extremely important to learn how to correctly use the legs, which through the pelvis interact with each other, forming a powerful fulcrum, and provide an incentive for stretching the muscles of the body.
Another subtlety: you do not need to put the foot of the leg located at the back at an angle of 90 degrees relative to the front, as some teachers advise. For an experienced practitioner this is not a problem, but for a beginner - a serious challenge to the knee joints. Why? Not many people have good mobility in the pelvis, and if there is no necessary rotation, then the missing rotation will go to the nearby segment - of course, to the knee! If you put your feet at an angle of 45 degrees relative to each other, then loading the knee will be much more difficult.
Who should not do the pose of a triangle?
Despite the fact that some yoga instructors point out scoliosis, migraines and various spinal injuries as contraindications to Parivritta Triconasana, experienced teachers know that any pose can be made correct and work for good. After all, you do not need to do a 100% version of the exercise if the body is not ready for this.
For example, you can make an option using a chair, props or use the wall to facilitate, as well as additional correction of the shape, especially if the shoulder girdle and chest section are substantially enslaved. In no case should you try to learn the final version of the asana right away, because yoga is not a competition, who is better, faster or more flexible.