Strengthens the legs, feet, ankles and abdominal muscles.
Facilitates movement in the abdominal organs, helping digestion.
Increases flexibility in the hamstrings, shoulders and upper back.
Watch out for
In Ashtanga Vinyasa yoga this pose is taught flowing out of the second side of Utthita Trikonasana. The arms windmill around in one fluid motion as you pivot on the feet so that the left hand comes down to the floor as you twist and the right hand lifts to the ceiling.
Once you are familiar with the basics of the pose you can use a wall as a prop to help refine it. Watch Nichi Green’s video Ashtanga Lab-Parivrtta Trikonasana to learn how (for EkhartYoga members).
If you have any neck pain, keep looking to the floor or the side instead of over your shoulder. Tuck the chin slightly in to keep the neck in line with the spine.
This pose is not recommended if you have herniated or bulging discs in the spine or if you have problems with your sacroiliac joint.