Revolved Triangle Pose
Parivrtta Trikonasana
Revolved Triangle Pose (Parivrtta Trikonasana) is the twisting sibling of triangle—parivrrtta meaning to revolve—wringing out the spine while both legs stay long and grounded.
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How to Perform
- 1
From a wide stance with arms extended, turn the front toes to 90° and back toes in about 60° while squaring hips forward.
- 2
Inhale to lengthen the spine, then exhale to hinge over the front leg, placing the opposite hand outside the front foot on floor, block, or shin.
- 3
Reach the back arm straight up, stacking shoulders while drawing outer hips toward midline.
- 4
Press firmly through the back heel and extend crown forward to create length before deepening the twist.
- 5
Steady the gaze toward the top hand or to the side for 3–4 breaths, then unwind on an inhale and change sides.
Benefits
- Stimulates abdominal organs and improves digestion through deep spinal rotation.
- Strengthens and lengthens legs, especially the outer hips and hamstrings.
- Builds balance, focus, and lung capacity by pairing breath with sustained twist.
Alignment Cues
- Front heel lines up with back heel; hips square toward front edge.
- Outer back foot stays grounded, preventing collapse in the arch.
- Core lifts away from front thigh to avoid rounding.
- Top shoulder stacks above bottom shoulder without flaring ribs.
Common Mistakes
- • Twisting from shoulders not core
- • Rounding spine to reach floor
- • Letting back heel lift
- • Forcing the twist
Contraindications
- • Unmanaged low back or sacroiliac injury
- • Pregnancy in second or third trimester
- • Uncontrolled high blood pressure