Corinna Yoga 12:30 ACE
Parivrtta – to turn around, revolve
Trikona – three angle or triangle
How to get into Pavritta Trikonasana
• Stand in Tadasana
• With an exhalation step of jump your feet 3 ½ to 4 feet apart
• Raise both arms out to the side
parallel to the ground
palms down
actively stretching
shoulder blades wide
•turn your left foot at a 45-60 degrees to the right, and your right foot 90 degrees to the right.
•Align your heals
•Tightening your quads and pulling them back into the bone, turn your right thigh outwards so your knee cap is aligned with your ankle
•With another exhalation twist your torso to the right squaring your hips, making sure your left heel remains firmly grounded
•With another exhalation farther to the right leaning forward over your front leg reaching your left hand down either…
to the floor (inside or outside of your foot)
or if the floor is too far away you may want to use a block positioned against your inner right foot
•remember to keep your back straight and hips aligned
• beginners should keep their heads neutral, or look towards the floor, more experienced people may look up gaze at the top thumb
How to get out of this asana
•After being in this pose for 30 seconds to a minute, exhale and release the twist
•bring your torso upright with an inhalation
•repeat with the opposite side
Actions involved in asana
There are many benefits to practicing Parvritta Trikonasana.
Parvritta trikonasana helps to…
Strengthens and stretches the legs
Strengthens the ankles, feet and hips
Stretches the hips and spine
Opens the chest to improve breathing
Increases blood flow to lower spine
Relieves mild back pain
Stimulates blood flow through pelvic and abdominal organs
Improves sense of balance
What you feel in Pavritta Trikonasana
The main focus of this pose is to gently twist the spine
You should feel grounded and connected
http://www.yogajournal.com/poses/692
http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=389§ion=9&cat=112
