Revolved Triangle Pose -Parivrtta Trikonasana
Step by step
- Start facing the long edge of the mat in a wide leg stance with the feet about 3-4 ft / 1 meter apart, heels more or less in line with each other, toes pointing forwards.
- Turn your right foot 90 degrees to point to the back (short end) of the mat and your left foot in about 45 degrees
- Bring your hands to your hips and square your hips to face the back of the mat.
- Make your legs strong. Engage your pelvic floor muscles and draw your lower belly in and up.
- Inhale and lengthen the spine and raise the left arm up.
- Exhale as you hinge from the hips to bring your upper body parallel with the floor - keep reaching the left arm forward, lengthening the spine and the back of the neck.
- Place your left hand on the floor (or a block) on the outside of your right foot.
- Bring your right hand onto your lower back / sacrum.
- Press firmly through both feet.
- Move the right sit bone backwards to stop it swinging out to the side.
- Inhale lengthen the spine.
- Exhale twist to the right, bringing your right shoulder over the left, raise the right arm.
- If you are feeling steady turn your head to look to the side, or up to your top hand.
- Stay for 5 breaths, keeping your legs strong, and pelvic floor and lower abdominal muscles engaged.
- To come out of the pose, exhale as you lower your right arm and come out of the twist. Bring your hands back to your hips and inhale to come up to standing.
- Pivot your feet to practice the pose on the other side.
This is a complex pose which challenges your balance and flexibility in the hamstrings, hips, spine, shoulders and neck!
Break it down into two parts by first working on the position of the legs and back, before adding the twist when you feel ready:
- Start by practicing Parsvottanasana. Use two blocks or books under each hand for support - position these so they are either side of your front foot underneath your shoulders.
- When you want to add on the twist if your left hand doesn’t reach the outside of the right foot you can place it on the block, your shin or the inside of the right foot. Keep your right hand on your lower back instead of raising the arm - this will also help you to feel if you are keeping your hips square.
- Improves balance.
- 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.
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’s Green's video Ashtanga Lab-Parivrtta Trikonasana to learn how (for EkhartYoga members).
See Beginners tips for some more variations.
Watch out for
If you have any neck pain keep looking to the floor or the side instead of over your shoulder. Tuck the chin slightly 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.