Benefits of Parivrtta Trikonasana and How to Do it By Dr. Ankit Sankhe

Yoga has been a popular practice for centuries, but its popularity has exploded in a few decades. With so many different styles and benefits, it’s no wonder why people of all age groups and backgrounds are turning to yoga. The practice of yoga can produce a physiological state opposite to the flight-or-fight response and brings a sense of balance and union between the mind and body.¹ 

Whether you’re looking to improve your physical fitness, reduce stress, or connect with your spiritual side, there are many reasons to try yoga. Yoga often sees the practice of asanas, but where to begin? In this post, we’ll briefly introduce one of the asana, Parivrtta trikonasana and some tips on getting started. 

What is Parivrtta Trikonasana?

Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana.² 

How To Do It?

Parivrtta trikonasana must be done properly for maximum health benefits. One may perform parivrtta trikonasana in the following manner: 

• First, stand in Tadasana (stand straight with your big toes touching and heels apart). 
• Next, take a deep breath and, with a jump, spread your legs sideways about 3-3.5 feet apart. 
• With the palms facing down, raise your arms sideways. 
• Start by turning your right foot 90 degrees right and your left foot 60 degrees to the right. Ensure the left leg is stretched and tightened at the knee. 
• Breathe out and rotate the trunk and the left leg towards the right, i.e. in the opposite direction, so as to bring your left palm near the outer side of your right foot. 
• Stretch your right arm and bring it in line with the left arm and look at the right thumb above. Ensure the knees remain firm. 
• Stretch the shoulder blades, and with normal breathing, stay in this position for half a minute. 
• Next, breathe in and lift your left arm and rotate your trunk back to the original position. 
• Breathe out and repeat this asana with the opposite side. 
• Breathe out and jump back to Tadasana. 
• This completes one cycle of Parivrtta trikonasana.² 

Practising yoga can be quite beneficial for both physical and mental health. Practising certain yoga poses can give you relief from various health conditions like diabetes. Some studies show that practising parivrtta trikonasana might have beneficial effects on diabetes as this asana might reduce blood glucose levels.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Do you know?

• The revolved Triangle Pose is a symbol of the Trinity. In yoga, trinities exist in so many forms: the mind, body, and spirit or life, birth, and death; or the main energy channels (nadis) of Sushumna, Ida, Pingala; or the three Gunas: sattva, tamas, rajas. These triads exist together throughout yoga and, in fact, throughout life itself. 

Benefits of Parivrtta Trikonasana:

Some benefits of this pose are as follows: 

1. The Benefit of Parivrtta Trikonasana for Bone Mineral Density (BMD):

Decreased bone mineral density (BMD) can increase the risk of osteoporosis, a condition which is characterised by weak or brittle bones. Lu et al. conducted a study in 2005 to assess the effect of yoga on osteoporotic bone loss. The yoga intervention included several asanas, one of which was Parivrtta trikonasana. Ten years of yoga practice with asanas like Parivrtta trikonasana showed an increase in bone mineral density. Thus, the practice of Parivrtta trikonasana may improve bone mineral density, but should not be considered as an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.³ 

2. The Benefit of Parivrtta Trikonasana on Spinal Flexibility:

Regular yoga practice can help in increasing spinal flexibility. Malgorzata et al. conducted a study in 2015 to assess the effect of yoga intervention on spinal flexibility. The yoga intervention included several yoga asanas, one of which was Parivrtta trikonasana. 20-weeks of yoga intervention with asanas like Parivrtta trikonasana showed an improvement in spinal muscle flexibility and mobility regardless of age. Thus, the practice of asanas like Parivrtta trikonasana may help in improving spinal flexibility, however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.⁴ 

3. The Benefit of Parivrtta Trikonasana for the Liver:

Liver plays an important role in detoxifying and removing toxins from the body. Yoga asanas may help stimulate the liver. Rathore et al. conducted a literature review on yoga postures and their anatomic correlation. The summary of this review supports the fact that the practice of parivrtta trikonasana helps in flushing the liver contents and thus accelerates the removal of toxins from the body. The possible mechanism behind this is the unilateral contraction of the internal oblique muscle, which is part of the abdominal wall. Thus, the practice of this asana may aid the detoxification process by the liver. However, no studies have been conducted yet to support these claims. It is therefore recommended not to rely on this asana alone and consult a doctor for proper treatment. Additionally, one should practice this asana under the guidance of a qualified trainer.⁵ 

4. The Benefit of Parivrtta Trikonasana on Metabolic Syndrome:

A patient is said to be suffering from metabolic syndrome if he has three or more out of the following five cardiovascular risk factors. 

• Triglycerides >150 mg/dl 
• High-density lipoprotein (HDL) cholesterol (Women <50 mg/dl, Men <40 mg/dl) 
• Blood pressure ≥130/≥85 mm Hg 
• Fasting glucose ≥110 mg/dl 
• Waist circumference (Women >88 cm, men >102 cm)  

Gowda et al. presented a case report in 2016 of a 50-year-old male patient who was suffering from metabolic syndrome. The patient underwent six weeks of yoga intervention which included several asanas, one of which was Parivrtta trikonasana. The intervention showed a positive impact on metabolic syndrome, and all the clinical parameters were in the normal range. Thus, the practice of Parivrtta trikonasana may help in improving metabolic syndrome. However, there are no clinical studies conducted so far to support these claims. So, it is recommended to kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.⁶ 

Other Benefits of Parivrtta Trikonasana:

• Helps strengthen thighs, calves and hamstring muscles. 
• Helps in strengthening the abdominal organs and may help in improving digestion and relieving constipation. 
• May help improve blood circulation to the vital organs. 
• May help improve balance, focus and concentration. 
• May help in improving breathing by opening up the chest area.^7,8 

Note- The above-mentioned benefits of Parivrtta trikonasana are not proven in any human study yet, and are based on a literature search entirely.  

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries. 

Often elderly people find it difficult to fall asleep or have good quality sleep. It is been observed that elderly people who practice yoga like parivrtta trikonasana daily might have better sleep quality. They might fall asleep quickly, sleeps without disturbances and feel energetic after waking up.

Dr. Rajeev Singh, BAMS

Risks of Parivrtta Trikonasana:

Conditions where Parivrtta trikonasana should be performed with caution are: 

• People who have shoulder injury; this asana puts pressure on the shoulder and can cause discomfort. 
• People with back pain (especially lower back pain).^7,8 

Conditions, where Parivrtta trikonasana is contraindicated, include: 

• People with hip, knees, legs, neck or abdominal surgery. 
• People with migraines, headaches or vertigo. 
• People with hip, neck or knee injury. 
• People with low blood pressure.^7,8 

Conclusion

Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana. The practice of this asana may help in improving bone mineral density, metabolic syndrome, spinal flexibility and the detoxification process of the liver. Additionally, this asana may help in improving balance concentration, blood circulation to vital organs and the breathing process.  

Frequently Asked Questions (FAQs)

References:

1. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at: https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf   

2. Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil. 2016 Apr;32(2):81-87. doi: 10.1097/TGR.0000000000000085. Epub 2015 Nov 5. PMID: 27226695; PMCID: PMC4851231. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/ 

3. Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361. Epub 2015 Feb 17. PMID: 25729168; PMCID: PMC4339138. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/ 

4. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. Int J Yoga. 2017 May-Aug;10(2):59-66. doi: 10.4103/0973-6131.205515. PMID: 28546675; PMCID: PMC5433114. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/ 

5. Gowda S, Mohanty S, Saoji A, Nagarathna R. Integrated Yoga and Naturopathy module in management of Metabolic Syndrome: A case report. J Ayurveda Integr Med. 2017 Jan-Mar;8(1):45-48. doi: 10.1016/j.jaim.2016.10.006. Epub 2017 Mar 16. PMID: 28318814; PMCID: PMC5377479. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5377479/ 

6. Parivrtta trikonasana – step by step with Benefits [Internet]. Disha Bharat:: Value Based Initiatives: Holistic Approach to Education. 2018 [cited 2022 Nov15]. Available from: https://dishabharat.org/health-and-fitness-corner-vriksasana-tree-posture/ 

7.  School, N.Y. (2020) Parivrtta trikonasana (revolved triangle pose): How to do it and its benefits, Nada Yoga School Blog. Available at: https://www.nadyoga.org/blog/parivrtta-trikonasana-revolved-triangle-pose/ (Accessed: November 15, 2022). 

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