Revolved Triangle

parivrtta trikonasana

Revolved triangle pose is the counter pose to extended triangle pose. This is one of my least favorite postures which usually means it’s a posture my body should practice more often.

While uttita trikonasana works the inner thighs, parivrtta trikonasana works the outer legs, hamstrings and hips with more vigor. In Yoga Anatomy, by Leslie Kaminoff and Amy Matthews, they explain that the rotation of the spine requires the muscles on the outsides of the hip joints to be very long. The base is narrow; thus, the same muscles must actively modulate to keep from falling from side to side. When the hip mobility is unavailable, we often overcompensate by flexing the spine and compromising the breath. I personally use a block for revolved triangle, as it allows me to breath and feel balanced in the posture. 

Keeping the hips square is can be a challenge. Gently guide the forward leg’s hip back while adjusting the rear leg’s hip forward. I personally enjoy shifting the hips both forward and back before finding my center space for stability.

Parivrtta Trikonasana

1.     Spread the legs 3-4 feet apart.

2.     Let the right toes face the short end of the the mat along with the hips as the left foot naturally turns out slightly.

3.     Reach with the outstretched left arm finding either the leg, or the inside or outside of the right foot.

4.      As you exhale, rotate the trunk pressing the hand against the mat (or leg.) It is traditionally placed on the outside of the right foot. 

5.     Stretch the right arm up, bringing it in line with the left arm. Gaze at the right thumb. 

6.     Keep the legs strong and stretch both the shoulders and shoulder blades. 

7.     Stay in the posture for 5-10 full breaths. 

8.     Rise on the inhale.