If you are familiar with Triangle pose (Trikonasana) then, you should be able to get into revolved triangle pose easily. While stimulating abdominal organs, revolved triangle pose helps to strech hamstring, calves muscles, strengthens core, upper arm, flattens the belly and helps to achieve balance – Healthy Life

LEVEL : Intermediate

Anatomy: Back, Glutes, Hamstrings, Hips, Thighs

Pose Type : Heart Opener, Standing, Twist

Sanskrit: Parivrtta Trikonasana (par-ee-vrit-tah trik-cone-AHS-anna)

parivrtta = to revolve, turn around ,tri = three, kona = angle

BENEFITS

• Stretches the hamstrings, calves, spine, and hip musculature
• Opens the shoulders, chest, and lungs
• Improves balance, stability, and range of motion
• Relieves mild back pain
• Strengthens the hip muscles
• Stimulates the abdominal organs

CONTRAINDICATIONS

• Neck or spine injuries
• Low back/ sacroiliac joint pain
• Headache or migraine
• Insomnia
• Low blood pressure
• Pregnancy
• Diarrhea

HOW TO

1. Stand in Tadasana (Mountain pose).
2. Step your left foot back, around 3-4 feet behind you. Then turn your left foot out approximately 45 degrees to the left. Align your left heel with your right heel.
3. Inhale and raise your arms parallel to the floor, lengthening your spine to create space in your torso. Draw the abdominals up and in, and reach through your fingertips.
4. Exhale and rotate your torso to the right, squaring off your hips with the front of your mat. Ground the outer edge and heel of your left foot down, and then turn your torso further to the right.
5. Hinge forward at the hips and reach your left hand down to the floor, lowering your torso over your front leg. Place your left hand on the floor, on the outside of your right foot, and extend your right hand toward the sky.
6. Gaze toward your right palm.
7. Hold this pose for five deep breaths. To release, inhale and rise to standing. Step your feet together, and repeat on the opposite side.

MODIFY OR REPLACE

Alternatives:

Ardha Matsyendrasana (Half Lord of the Fishes)

Modifications:

• Place a block outside of your front foot and place your hand on the block instead of the floor.
• If you feel unstable, rest your back against a wall.

SEQUENCING TIPS

Before:

Adho Mukha Svanasana (Downward-Facing Dog)

Trikonasana (Triangle pose)

After:

Janu Sirsasana (Head to Knee pose)

Gomukhasana (Cow Face pose)

TEACHING CUES

Reach your hands away from each other; grow wide in your chest.

As you inhale, lengthen the spine to create space. As you exhale, deepen your twist.

Direct your gaze up, toward your top hand.

Be mindful of your range of motion. Do not force the twist by pressing into the ground with your bottom hand.

Lift your belly up and in.

VARIATIONS

Use the forearm as leverage against the shin to deepen the twist.

WATCH OUT FOR

Shifting the hips

Back heel lifting

Hunching shoulders

Not breathing

References: This article and image published here with prior permission from beyogi.com, visit beyogi.com for more poses