Step 1: Stand in Tadasana Samsthiti; place your palms on your waist; exhale and as you exhale, jump and spread your legs 3 to 3 ½ feet apart.
Step 2: Raise your right toes up, stretch your right foot, move your right foot to the right side and place it on the floor while pressing your metatarsals firmly on the floor. Move your left foot 30-40 degrees towards your right.
Step 3: Inhale and while inhaling, cross your arms in front of your body and raise it up above your head, feel complete stretch through out your body; exhale and while exhaling, get your arms parallel to the floor, move your arms at the back as much as possible so that shoulder blades are coming close to each other.
Step 4: Press your feet firmly on the floor, raise your body up as if you are trying to raise it up in the air, arms are pushed at the back. Exhale and with exhalation, rotate the upper part of your body to the right; half -way through, exhale and place your left palm on the other side of the right foot.
Step 5: If it is difficult to rest your palm or even the fingertips on the floor, hold your left leg with your right hand wherever you can. Press your right hand firmly and stretch your left arm straight up; both the arms and upper back are in one line.
Step 6: Raise your head up, turn it to the left and look at your left thumb. Your spine is vertically stretched; your upper back along with both the arms are horizontally stretched. You are also trying to vertically stretch your spine while at the same time raising your spine up in the air. Keep your kneecaps and thigh muscles stretched up. You are pushing your right quadriceps and gluteal muscles to the back; you are rolling your left quadriceps and hips up towards the sky. Hold the posture for 20-30 seconds with normal breathing. Turn your head to the right and look down. Inhale and raise your right arm off the floor. Come back to normal position. Repeat with the left side.
Calf Muscles: In a full stretched position in this particular posture, when you start fixing the heel of the back leg on the floor, your back calf is elongated and gets beautiful stretch. This is also recommended for Achilles tendinitis, Plantar fascia etc.
- For Runners, cyclists, hikers, and soccer, basketball, and tennis players
- Strengthens and stretches the leg muscles, corrects minor deformities in the legs, stretches the iliotibial band. Stretches the hamstrings and inner thigh on the front leg, the outer hip and calf on the back leg, and the torso and chest.
- Twisting effect helps stretch the lungs thereby increasing lung capacity. Helps increase oxygen intake for runners and at the same time is also recommended to anyone with any kind of RESPIRATORY problems like ASHTHMA, BRONCHITIES.
- This posture stretches the spine and helps maintain mobility of the spine. It also helps develop better balancing ability. Running is all about balance of the body while in the air.
- Back Muscles: Parivrata Trikonasana helps relieve BACKACHE & is also helpful in releasing muscle pull in the upper back, stretches the whole spine and directs oxygen rich blood flow to the spine, keeps your inter-vertebral disc lubricated.
- Neck Muscles: Twisting of the neck strengthens neck muscles and at the same time helps massage thyroid and parathyroid gland.
- In case of spinal injury, do not perform this posture.