How To Do: Revolved Triangle Pose (Parivrtta Trikonasana)

This foundational standing pose is a challenging pose with a combination of deep twisting, balancing and hamstring stretching.

It is a common pose in most yoga styles especially Ashtanga Vinyasa and it serves as a counter pose to Extended Triangle Pose (Utthita Trikonasana).

This pose, even in its modified versions has many benefits to improve your practice. It increases flexibility, mobility and core strength while improving your balance, and opening your chest and shoulders.

Revolved Triangle Pose will help undo bad posture like rounded shoulders and a hunched upper back.

Once you’ve learned how to do the basic Triangle Pose, you will simply be adding a rotation.

How To Do: Revolved Triangle Pose (Parivrtta Trikonasana)

1. Start in Warrior II. It’s the easiest because your feet are already in the right position. Then straighten your front leg.

Or

1. Start in Mountain Pose. Step 3-4 feet back depending on your length. Raise your arms parallel to the floor, reach actively to the side with your shoulder blades wide and your palms facing down. Turn your back foot out 90 degrees and align your front and back heel.
2. Exhale and extend your torso towards/over your front leg, making sure to bend at the hips and not the waist.
3. As you exhale rotate/twist your torso keeping both sides equally long.
4. Rest your bottom hand on your shin, ankle or the floor whatever is accessible to you. If you need extra support, use a yoga block on the floor.
5. Stretch your upper arm towards the ceiling in line with your shoulder. Or rest it on your hip. You can keep your head neutral or turn it to the side.
6. Draw your upper shoulder blade toward your spine to open your chest.
7. Keep your legs strong and your lower abdominals fully engaged.
8. Stay in the pose for 5 to 10 breaths.
9. Engage all your active muscles and inhale to come up strongly.
10. Pivot your feet and repeat on the other side.

Modifications:

• Follow the instructions above but place your hand on a yoga block (at any height) rather than on the floor.
• Alternatively, you can also place your hand anywhere on your shin that is comfortable.
• If you feel unstable in the pose you can rest your back against a wall.
• If you feel pain in your neck, you can look down or sideways whichever is more comfortable. Make sure to tuck your chin slightly to keep your neck in line with your spine.
• Looking sideways, the same direction your hips are facing, will also help if you struggle to keep your balance.
• To improve your stability in the pose you can also brace your back heel against a wall or narrow your stance.

Tips:

• Make sure to keep your legs straight throughout the pose. Don’t bend your knees to try and reach the floor. Rather use one of the modifications listed above.
• Avoid bending your back or rounding your spine, keep your back straight and pivot from the hips.
• Make sure to keep your thigh and core muscles engaged while in the pose.
• Avoid the pose if you have herniated disks or problems with your sacroiliac joint.
• Make sure to breath steadily throughout the pose. Never hold your breath. A steady breath will help you slow down and stay focused while making sure you get oxygen to your muscles.

3 Common Beginner Mistakes:

1. Lifting your heel – this is not correct alignment and will throw you off balance and cause extra strain on your leg. If you have trouble keeping it down, try resting it against a wall.
2. Forcing your body to twist – don’t force the twist if you are limited in how far you are able to twist. Only twist as far as it is comfortable and gently deepen the pose from there. Go slow and over time your body become conditioned to go deeper into the twist.
3. Holding your breath – just don’t. Keep a steady breath throughout the pose.

Benefits of Revolved Triangle Pose (Parivrtta Trikonasana)

• It stretches and strengthen the legs, core and spine.
• This pose helps to unlock your hip flexors and shoulder muscles.
• Opens your chest to improve breathing.
• Relieves back pain.
• Improves balance, co-ordination and stability by engaging your core muscles.
• By stretching your spine and back this pose increases the flexibility of the spine, hamstrings and back muscles.
• Improved digestion. The pose engages your core which stimulates the digestive organs and potentially improving metabolism.
• Reduced stress and anxiety.

Safety and Precautions:

Make sure to use proper form and technique to ensure a safe and effective practice.

And always do a warmup or preparatory poses before attempting this pose.

When it comes to twisting, a general rule of thumb is to stabilize the pelvis before beginning to twist, and then guide the twist into the upper spine.

In Revolved Triangle, it’s extremely important not to over-twist the neck, and instead focus on the muscles in the middle and upper back.

Many beginners twist where it’s easy and avoid twisting where it’s not. This leads to overworking the neck, which is relatively flexible, and underworking the middle and upper back. When you overwork an area, you make it vulnerable to injury.

Avoid Revolved Triangle Pose (Parivrtta Trikonasana) if:

•     You are pregnant

•     Any back or spinal pain

•     You have a spinal condition like a herniated disk

•     You suffer from hypotension