Revolved Triangle

Parivrtta Trikonasana — "revolved triangle posture"

Also known as: Twisting Triangle

Triangle's demanding sibling: the legs stay in a short, grounded stance while the torso folds forward and revolves across the front leg. It asks for balance, hamstring length, and patience all at once.

Step by step

1From standing, step your left foot back about a leg's length, back heel down and both hips squaring toward the front of the mat.
2Place your hands on your hips and inhale to lengthen your spine.
3Exhale and hinge forward over the front leg with a flat back.
4Bring your left hand to the floor or a block on the inside or outside of your right foot.
5Revolve your chest to the right and reach your right arm toward the ceiling, stacking shoulder over shoulder as much as your body allows.
6Press down through both feet, keep both sides of the waist long, and gaze down, sideways, or up — wherever your neck is happy.
7Inhale to rise, then switch sides.

Benefits

✓ Rotates the spine while the legs and pelvis stay stable.
✓ Stretches the hamstrings and outer hips deeply.
✓ Strengthens the legs and challenges balance in a narrow stance.
✓ Teaches you to twist from the mid back rather than wrenching the low back.

Make it yours

· Place the bottom hand on a tall block — for most people this is the difference between twisting the spine and just collapsing.
· Shorten and widen your stance for a steadier base.
· Keep the top hand on your hip instead of reaching it up.

Take care

During pregnancy, choose open twists instead of this closed twist — ask a qualified teacher for alternatives.
With a recent spinal injury or disc issue, hold off on deep standing twists until you have guidance.
If you feel unstable or lightheaded, keep the hand high on a block and the twist shallow.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one

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