This month’s featured pose is Parivrtta Baddha Trikonasana. The name of the pose is derived from the following terms:
parivrtta – revolved / twisted
baddha – bound
trikona – triangle
asana – pose
In Parivrtta Baddha Trikonasana, there are three major joint movements happening – making it a pose that when practiced carelessly, can easily lead to injuries.
Manipuraha Chakra / Solar Plexus
Degree of Difficulty
(100 being most difficult)
The below warm-up practices focus on internal shoulder rotation, twisting, and in extending the hamstrings, calves and hips and strengthens the thighs and knees. In practicing the hamstring and shoulder stretches, remember to do the pose on both sides.
Internal Shoulder Rotation
- Sit on the heels in Vajrasana/diamond pose and sit with the spine neutral.
- Bring the back of the left wrist on the waist with the fingers relaxed.
- Hold the left elbow with the right hand and keep the shoulders pulling down (not raise and squeezing the neck).
- Inhale and on exhale, pull the elbow towards the middle of the body. Hold this for two breaths and release, while repeating the practice for 3 more times, feeling the improved internal rotation after each try.
- Release the left hand from the waist and practice with the right side.
Uttanasana / Standing Forward Bend (Block Variation)
- Place two blocks on the floor and come into Tadasana with the hands on the waist.
- Step on the blocks with the balls of the feet on the blocks and the heels on the floor. Keep the feet hip-width apart and avoid letting the feet roll outwards.
- Inhale and on exhale, engage the back of the thighs and lean into a full forward bend, bringing the abdomen close to the thighs.
- Hold the elbows and stay in the pose for a few deep breaths.
- After a few breaths, hold the bottoms of the feet and the bend the elbows sideways, aiming to bring the torso closer to the legs.
- Hold this position for a few deep breaths, allowing the lower back to extend downwards.
- For a deeper hamstring stretch and to lengthen the torso, place the fingertips or palms on the floor and keep the forward bend.
- Slowly shift the weight forward towards the hands to increase the intensity of the stretch. The hands can be placed further away from the blocks as possible. Hold the stretch for a few deep breaths.
Parsvottanasana / Pyramid Pose (Block Variation)
- Place one block on the floor and step about 2 feet away from the block. From Tadasana, step the left foot forward to the block with the heel on the floor.
- The front foot points forward while the back foot can be slightly turned outwards. For experienced practitioners, the back foot can point forward as well. Keep both legs straight.
- Square the hips and hold the waist. Lengthen the torso by lifting the chest and roll the shoulders back.
- Inhale and on exhale, bend forward from the hips, reaching the hands down to the floor. Keep the arms straight and look forward to keep the back neutral.
- Hold the pose for a few breaths and slowly come out of the pose by bending the front knee and pushing yourself up.
Keep the balance and look upwards. Pull the left shoulder back to open the chest a bit more.