Yoga · Intermediate
Revolved triangle
Parivrtta Trikonasana
Also called Twisted triangle
Revolved triangle is a standing twist where you fold over your front leg and turn your chest toward the side. It stretches the hamstrings and asks for balance, steady hips, and rotation through the upper back. Blocks and a shorter stance make it much easier to keep your spine long.
How to do Revolved triangle
- 1Start in mountain pose, then step your left foot back about three feet.
- 2Turn your left toes out about 45 degrees and keep your feet about hip width apart side to side.
- 3Square your hips toward the front of the mat and place your hands on your hips.
- 4Inhale to lengthen your spine, then hinge forward over your right leg with a flat back.
- 5Place your left hand on a block or the mat, inside or outside your right foot, under your left shoulder.
- 6As you exhale, draw your right hip back and turn your chest toward the right.
- 7Reach your right arm up toward the ceiling, or keep your right hand on your hip.
- 8Hold for five breaths, then release your hands, rise with a long spine, and switch sides.
Common mistakes and how to fix them
The front hip juts out to the side.
Draw your front hip back and down so it lines up with your back hip.
The spine rounds to bring the hand to the floor.
Place your lower hand on a block, and lengthen your spine before you twist.
The feet line up heel to heel and you wobble.
Step your back foot out to the side until your feet are about hip width apart.
The twist comes only from the top arm swinging back.
Keep your top hand on your hip at first, and turn from your ribs and chest.
Modifications
- Place your lower hand on a block, or on a chair seat for even more height.
- Keep your top hand on your hip or your lower back.
- Shorten your stance and bend the front knee slightly.
- Practice with your back heel against a wall for steadier balance.
Benefits
- Stretches the hamstrings and outer hips.
- Encourages rotation through the upper back.
- Strengthens the legs.
- Builds balance and focus.
Breath
Inhale to lengthen and exhale to turn. If the twist makes your breath feel tight, come up a little higher on a block.
Take care
Take care with lower back, hamstring, or neck injuries, and keep your gaze toward the floor if turning your head feels unsteady. Get comfortable in triangle pose and pyramid pose first, and stop if you feel sharp pain.
Revolved triangle questions
Why is revolved triangle so hard?
It combines a hamstring stretch, a twist, and a narrow balance at the same time. A shorter stance, wider feet, and a block under your hand make all three easier.
Where does my hand go in revolved triangle?
Place your lower hand inside or outside your front foot, under your shoulder. A block works well if the floor feels far away.
Should my hips be square in revolved triangle?
Aim for level hips facing mostly forward. Drawing the front hip back is usually the cue that helps most.
