Parivrutha Trikonasana a.k.a ‘revolved triangle pose’ prepares you for forward-bending and twisting postures, and it is one of the opening positions in the Prana Vashya Yoga™ Primary Series.
How to get into the position
Starting from standing position at the top of your mat, turn to the right and step your feet apart by 3.5 to 4 feet (whatever feels comfortable) with your arms outstretched parallel to the floor; palms down. Turn your left foot in by about 45 degrees and your right foot out to 90 degrees.
Align the right heel with the left heel (however, if you are a beginner then it can help to have your feet waist width apart to assist with your balance). Then turn your right thigh outward and place your right palm on your lower back. Finally, twist your torso to take your left hand to your right foot (or ankle or shin or knee to begin with) and roll your upper shoulder to extend your right arm above the shoulder. Fix your vision point on the raised hand.
Do not look at the floor coming into the position as that will affect your alignment. Also, be careful not to put too much weight on the lower palm or else your hip will collapse, and proper alignment compromised.
Hold this position for five full breaths. On every inhalation, extend the upper arm to open your chest and with every exhalation try to turn your chest further to the side.
Benefits
Parivrutha Trikonasana:
Helps with digestive problems and asthma
Helps to relieve the symptoms of sciatica
Helps cure alignments of the lower back
Contraindications
Avoid this posture if you have issues with blood pressure or if you suffer from migraines or insomnia. If you have any issue with your neck, then fix your vision point on the floor instead of looking up.