What is Parivrtta Trikonasana? 

The Revolved Triangle Pose, known as Parivrtta Trikonasana, provides a twisting motion in the torso, giving a deep stretch to the spine. The front of the torso gets revolved to the backside while the body stretches in a forward side bending position. Due to the position of the hands and the revolved torso, the pose is called the revolved triangle pose. Unlike the Triangle pose, in the Revolved Triangle Pose, the torso rotates about the front stretched leg, moving the pelvis behind the leg. The posture strengthens the hamstrings, calves and abdominal muscles. It is also significantly more challenging than the Triangle pose. 

Position type: Standing/ lunge 

Posture type: Twist

Ideal for: Strength and flexibility 

Targets: Legs, Knee, shoulder, thorax

Pose level: Intermediate 

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How to prepare for Parivrtta Janu Sirsasana? 

Lower back flexibility

‍The better your back flexibility, the better the twist. Regular practice of backbends such as the camel pose, cobra pose, locust pose and forward bends like seated forward fold and standing forward fold are helpful. Practice spinal movements such as circling the spine in cat-cow pose, hamstring stretches such as Supta Padangusthasana (reclined hand-to-big-toe pose) to also improve flexibility and mobility of the back. 

Hamstrings flexibility

Parivrtta Trikonasana requires hamstring flexibility to efficiently do the posture. Practices such as Surya Namaskars, along with poses like downward-facing dog, standing forward fold, high lunge, gate pose, and bound angle pose are helpful for the hamstrings. These poses help stretch and lengthen tight muscles and improve blood flow to the region. They also work on nourishing tight connective tissue. You can also do poses such as the garland pose, bow pose and pigeon pose. 

Side twists and bends

‍As a twisting asana, improving your lateral bends will be immensely helpful. Start by practicing beginner-friendly side bends such as seated side bend (Vakrasana) and side bends in the easy pose, lotus pose or thunderbolt pose. Gradually, you can attempt more challenging side bends such as Half-lord of the fishes pose, triangle pose, extended side angle pose, among others. 

Core strength

‍A strong core will always support you to practice any posture. Alignment is achieved more effectively and the ability to hold a pose for longer increases. Practice poses such as Warrior One, Warrior Two, Extended Side Angle Pose and Triangle Pose. Surya Namaskar practiced at a medium to fast pace is also good for strength building. 

Shoulder flexibility and mobility

As a twist that also opens up the chest and shoulders, improving shoulder flexibility and mobility is helpful. Practice asanas like the puppy pose, cow face pose, upward facing dog and bow pose.  

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How to do Parivrtta Trikonasana 

Getting into the pose

• Stand about a meter apart, facing the longer edge of the mat. Keep the heels in line with each other and the toes pointing outwards. 
• Turn the right foot to 90-degrees such that it is pointing towards the shorter end of the mat. The left foot should be positioned at 45-degrees. 
• Ensure the feet are grounded so your foundation is strong. Now turn the hips to face the short edge of the mat. 
• Keep the legs, pelvic floor muscles and core engaged. 
• Inhaling, lengthen the spine and raise the left arm up. As you exhale, turn from the hips and bring the upper body parallel to the floor. Reach the left arm forward, lengthening the spine and the back of the neck. 
• Place your left hand on the outside edge of your right foot. You can also place the left hand on a block to start with. 
• The right hand comes onto your sacrum. Keep the feet pressed firmly and move the right sitting bone backwards.
• Keep lengthening the spine as you inhale. Exhaling, twist to the right, bring your right shoulder over the left and raise the right arm.
• Once stable, you can turn your head to look to the side, or up towards your top hand.
• Stay here for a few deep breaths. Continue to keep your legs, pelvic floor muscles and core engaged throughout. 

Getting out of the pose

• To come out of the pose, exhale, lower your right arm and release the twist. 
• Bring the hands to your hips and come up to a standing position as you inhale.
• Relax the legs and then repeat on the other side. 

Key Alignments in Parivrtta Trikonasana 

1. Remember to check the alignment of your chest and shoulders when bending and twisting. They should remain pushed back and open, and should not fall forward. 
2. When bending, avoid moving your head beyond the leg which you are touching with the hand as it will make you lose balance. 

What are the benefits of Parivrtta Trikonasana? 

Parivrtta Trikonasana is effective in improving stability and balance. It strengthens the legs, feet, ankles and core muscles. It also stretches and improves flexibility in the hamstrings, shoulders and upper back. It also stimulates the abdominal organs, strengthening the muscles and improving digestion. The asana is also good for women’s reproductive health as it strengthens the pelvic floor muscles, lower back and hips. For those leading largely sedentary lifestyles, this asana helps relieve stiffness and back pain. Revolved Triangle pose also strengthens the lungs and improves lung capacity as the chest is open and the muscles get stretched. It is also helpful for those with asthma. Due to the twisting motion, blocked or trapped energy gets released, making the body lighter and more energetic. Parivrtta Trikonasana engages and activates almost all the Chakras - the Third Eye Chakra, the Throat Chakra, Heart Chakra, Solar Plexus Chakra and Root Chakra. 

What are the contraindications of Parivrtta Trikonasana? 

Anyone with a spinal or back injury should avoid practicing the revolved triangle pose. In cases of vertigo, migraine, headaches also this asana should be avoided. Avoid this pose if you have herniated or bulging discs in the spine or if you have problems with your sacroiliac joint. Those suffering from insomnia, diarrhea and high blood pressure should avoid lifting the arm up.  Avoid doing Parivrtta Trikonasana during pregnancy. 

Counter poses of Parivrtta Trikonasana 

Practice forward bends such as Janu Sirsasana (Head-to-knee pose) or the Child’s Pose, Balasana. You can also practice other twists such as Vakrasana, Easy Spinal twist or Ardha  Matsyendrasana, the Half Lord of the Fishes Pose.

Variations of the Parivrtta Trikonasana 

• If it is difficult to balance in the asana, place your hand on a block initially. With practice, you can remove the block. 
• You can also use the support of a wall if you need help with balancing in the beginning.
• In case of neck pain, look towards the floor or the side, instead of over the shoulder. Keep the chin slightly tucked in so that it is in line with the spine. 

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Advice for beginners 

Parivrtta Trikonasana demands an intense bend, twist and stretch of the entire body. Ensure you do sufficient warm-ups and prepare the body effectively before attempting the pose. Start by using the support of the wall or a block. Once familiar, you can aim to touch the floor and improve your alignment. 

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Shvasa tips

• This asana targets the hamstrings, hips, spine, shoulders and neck while improving balance, strength and flexibility. Be patient and work on it slowly. 
• Ensure your chest and shoulders are pushed back and open even if your hand is not yet reaching the mat. 
• Learn to practice under the guidance of an experienced teacher so you are avoiding injuries. Do not compromise or overestimate your spinal flexibility. 

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