Revolved Triangle Pose (Parivrtta Trikonasana)

The yoga pose, known as Revolved Triangle Pose (Parivrtta Trikonasana), is a standing, twisting, and balancing pose that strengthens and stretches the legs, ankles, spine, chest, and shoulders. It involves extending one leg straight back behind you, bending the other knee to create a 90-degree angle, reaching the arm overhead, and twisting the torso to face the extended leg. This pose is commonly practiced to improve balance, flexibility, and digestion.

Benefits

• Improves Balance and Coordination: The pose requires you to engage core muscles and maintain stability while twisting and extending your limbs.
• Stretches the Spine, Hips, and Legs: The twisting action helps lengthen and loosen the spine, while the extended leg stretches the hamstrings, calves, and inner thigh.
• Strengthens the Core and Arms: Engaging the core muscles is crucial for maintaining balance and stability. The arm raised overhead also strengthens the arms and shoulders.
• Improves Digestion: The gentle twist stimulates the digestive organs, promoting better digestion and reducing bloating.
• Calms the Mind and Reduces Stress: By focusing on your breath and holding the pose, you can alleviate mental tension and promote relaxation.

Steps

1. Step 1: Start in Mountain Pose (Tadasana). Stand with your feet together and your arms by your sides. Ground your feet and engage your thighs.
2. Step 2: Step back into a Wide Leg Stance. Take a large step back with your right foot, approximately 3-4 feet away from your left foot. Turn your right foot out 90 degrees and keep your left foot pointing straight forward.
3. Step 3: Bend your Left Knee and Extend your Right Leg. Bend your left knee to form a 90-degree angle, ensuring your knee stays aligned with your ankle. Extend your right leg straight back and ground your right heel.
4. Step 4: Reach Your Right Arm Up. Inhale and raise your right arm straight up towards the ceiling, keeping your shoulder relaxed. Your right hand should be pointing towards the sky.
5. Step 5: Twist Your Torso and Reach for Your Left Foot. Exhale and twist your torso to the right, bringing your left hand down towards your left foot. If you can, reach your left hand to your foot, or to your shin. Keep your gaze up towards your right hand.
6. Step 6: Hold the Pose. Hold the pose for 5-10 breaths, maintaining a steady breath throughout.
7. Step 7: Release the Pose. Inhale as you untwist your torso and release your left hand. Lower your right arm and slowly come back to a standing position. Repeat on the other side.

Precautions

• Avoid this pose if you have a neck injury or spinal problems. The twist can put stress on the spine and neck.
• Avoid this pose if you have high blood pressure or any recent surgery. The twist can increase blood pressure and should be avoided if you are recovering from surgery.
• If you feel any pain, immediately stop the pose. This pose should be comfortable. If you feel any discomfort, release the pose and adjust your form.

Suitable For

Revolved Triangle Pose is suitable for all levels of yogis who are comfortable with standing poses and twists. It is particularly beneficial for individuals seeking to improve balance, flexibility, digestion, and mental clarity. This pose can be modified for beginners or those with limitations. It is important to listen to your body and adjust the pose accordingly.

When Most Effective

Revolved Triangle Pose is most effective when practiced in the morning, after the body has warmed up. Practicing this pose before a meal can help stimulate digestion, while practicing it after a meal can aid in digestion. However, avoid practicing this pose right after a heavy meal.

Tips

To modify this pose, you can place a block under your hand, or keep your hand on your shin instead of reaching for the foot. For a deeper twist, you can look over your right shoulder. Always remember to listen to your body and adjust the pose to suit your needs. This pose is also known as a preparatory pose for more advanced twisting poses, such as Revolved Hand-to-Big-Toe Pose (Parivrtta Pada Hasta Asana).