How to Progress in Parivratta Trikonasana

Parivratta Trikonasana is one of the intermediate level standing pose. When I started practicing this pose I used to keep falling down and it was difficult to visualize how I would be able to practice this properly. Major reason for falling down was that muscles used in this pose are not used much, at least by me and they were not strong enough to support the body and hence I was unable to balance myself in this pose.

With gradual practice however I am now able to practice Parivratta Trikonasana though there is always scope for improvement. In this post I want to show how you can make progress in this pose starting with easier position and finally moving on to the proper position.

While making progress in any pose it is important to keep in mind that you should move slowly. Make gradual progress each time you practice and eventually you would be able to practice the pose properly. Depending on your current level of fitness you may require few weeks of practice to make good progress.

To achieve a pose you would need strength, flexibility and balance. When we start practicing a pose one or all of these of these aspects are required for practicing the pose. You should keep in mind that when we talk about these three factors, you may be having sufficient strength and flexibility required for one pose but lack it in other pose. Reason for that is quite simple. Each pose requires us to use different set of muscles and these muscles may not be actively used in day to day activity.

In each of the standing poses, we twist or stand slightly differently and in some of the poses like Parsva Trikonasana, we need to use the muscles which are on the outer side of the legs. Apart from the outer leg muscles, muscles of the hip and inner thigh muscles near the groin are also stretched. For most people, these muscles are quite weak which makes it difficult.

You can practice this pose in 3 steps starting with simple stretching and trying to get a feel of the pose. When you are able to comfortably practice a step then you can move to next step.

Use a Block

Stand on the mat with feet around 3 to 3.5 feet apart and keep a block or a small tool near the right leg. Extend the arms sideways and with exhalation turn the right foot outwards so that it is perpendicular to the body. Turn the left foot inwards to make appropriate adjustment. Take one or two breaths and bend downwards and place the left hand on the block and at the same time the right arm should extend upwards. Look upwards. As you can notice the left hand is on the inner side of the body where as in the final position the left hand will be placed outside the right foot.

Remove the Block

Once you are comfortable with the above remove the block and try to place the left hand on the ground while the rest of the position remaining same. If you find that the balance is difficult try to place the hand away from the right foot. Gradually you need to bring the left hand as much near to the right foot as possible.

Achieving the Final Position

Once you are comfortable with the above position you are now ready to move to the final level. Try to place the left hand outside the right foot. If you find it difficult place the left hand on the inner side of the right leg like the previous position and stay in that position for a few breaths and then place the hand outside the right foot. Initially you will find that difficult so stay in the position for around 10 breaths counts and come back to original position again. Gradually increase the duration of the stay and finally you can start with the hands placed outside the right foot.