Revolved Triangle Pose, or Parivrtta Trikonasana, is a strong standing twist that builds balance, improves spinal mobility, and deeply stretches the hamstrings and hips. Combining elements of stability, flexibility, and detoxification, it’s a challenging yet foundational posture in many yoga styles.

This pose is often included in alignment-based practices, Vinyasa flows, and sequences aimed at enhancing posture and inner awareness. It demands focus, breath control, and precise alignment.

Benefits of Revolved Triangle

• Improves Balance: Strengthens stabilizing muscles and coordination
• Stimulates Digestion: The twist compresses abdominal organs for detoxification
• Increases Spinal Flexibility: Promotes healthy rotation in the thoracic spine
• Strengthens Legs and Core: Engages the thighs, glutes, and abdominal muscles
• Stretches Hamstrings and Hips: Deep lengthening of the back leg muscles
• Enhances Postural Awareness: Develops alignment and body control

How to Practice Revolved Triangle

1. Start in Tadasana. Step your left foot back 3–4 feet into a short stance.
2. Turn your back foot slightly out (~45 degrees) and square your hips forward.
3. Extend both arms to shoulder height.
4. Inhale to lengthen the spine; exhale and hinge forward from the hips over your front leg.
5. Place your left hand on your shin, a block, or the mat outside your front foot.
6. Extend your right arm up toward the sky, stacking shoulders.
7. Keep the spine long and rotate the chest open.
8. Gaze can be to the side, down, or up—depending on neck comfort.
9. Hold for 3–5 breaths. Inhale to rise, and switch sides.

Contraindications

1. Spinal Injuries or Herniated Discs: Avoid deep twisting or seek guidance
2. Hamstring Injuries: Use a shorter stance and props
3. Pregnancy: Avoid closed twists; use open variations
4. Vertigo or Balance Challenges: Practice with wall support
5. Low Back Pain: Keep the twist gentle and hips stable

Modifications & Variations of Revolved Triangle

Modifications:

• Use a Block: Place a block under the bottom hand for better alignment
• Shorten the Stance: If hamstrings are tight or you feel off-balance
• Keep the Top Hand on the Hip: Instead of reaching up, to focus on spinal alignment
• Wall Support: Practice next to a wall for added stability and orientation

Variations:

• Revolved Triangle with Bind: For advanced practitioners, bind the arms around the front leg
• Chair Variation: Do the twist seated to access the spinal rotation without balance challenges
• Knee Slightly Bent: Soften the front knee slightly to protect tight hamstrings
• Revolved Triangle with Twist Strap: Use a yoga strap between the hands for shoulder stability

Common Mistakes to Avoid

1. Letting Hips Rotate Open: Keep them squared to isolate the twist in the spine
2. Rounding the Back: Prioritize length and use props to avoid collapsing
3. Locking the Front Knee: Keep a micro-bend to protect the joint
4. Over-Twisting the Neck: Gaze can stay neutral or downward
5. Losing Grounding: Engage both feet evenly and root through the legs

When to Avoid or Modify Revolved Triangle

• Pregnancy (especially second and third trimesters): Replace with open twist alternatives
• SI Joint or Lower Back Issues: Practice gently or skip the twist
• Balance or Vision Concerns: Use the wall or a chair for support
• Hamstring Strain: Use blocks and shorten the stance
• Recent Abdominal or Spinal Surgery: Avoid unless cleared by a professional

Why Practice Revolved Triangle?

Parivrtta Trikonasana offers a powerful combination of strength, flexibility, and mental clarity. It challenges your balance and focus while detoxifying internal organs through its deep twist. As a posture that integrates breath, alignment, and grounded strength, it’s a cornerstone of intermediate yoga practice—and a stepping stone to deeper awareness on and off the mat.