Revolved Triangle

Parivrtta Trikonasana

par-ee-VRIT-tah tree-koh-NAH-sah-nah

A deep twisting pose that combines balance with spinal rotation and a thorough stretch of the hamstrings and IT band. Revolved Triangle challenges your sense of equilibrium as you twist against the resistance of the lower body. It stimulates the abdominal organs, aids digestion, and builds the rotational strength essential for a healthy spine.

How to do Revolved Triangle

1. Stand with feet about three to four feet apart in a staggered stance, front foot pointing forward and back foot angled at about 45 degrees. Square your hips toward the front foot as much as possible.
2. On an inhale, extend your arms out to the sides. On an exhale, hinge forward over your front leg, keeping your spine long, and place your opposite hand outside your front foot (on the floor, a block, or your shin).
3. Twist your torso open toward the front-leg side, reaching the top arm toward the ceiling. Stack your shoulders vertically and create one line from the bottom hand through the top hand.
4. Keep both legs straight and strong, pressing firmly through the outer edge of the back foot. Firm the front thigh by lifting the kneecap and engaging the quadriceps.
5. Gaze up toward the top hand (or keep the gaze neutral if the neck is sensitive). Hold for five to eight breaths with steady breathing, then repeat on the other side.

Benefits of Revolved Triangle

• Deeply stretches the hamstrings, IT band, and calves
• Strengthens and tones the obliques and back muscles
• Improves spinal rotation and thoracic mobility
• Stimulates the abdominal organs and aids digestion
• Enhances balance and proprioception

Muscles Engaged

Modifications & Variations

• Place a block under the bottom hand to reduce the depth of the fold and maintain spinal length
• Shorten your stance for better balance and a less intense twist
• Keep the back heel lifted (as in a high lunge stance) if grounding it is difficult

Cautions

• Avoid with herniated disc or acute lower back injury
• Use caution with low blood pressure; come out of the pose slowly
• Not recommended if you have chronic migraines triggered by inversions or twists