Parivrtta trikonasana, also known as the revolved triangle pose or reverse triangle pose, is one of the most challenging but rewarding yoga poses you can do. This asana, which involves inverted and sideways bending at the hips, can help improve your balance and flexibility while building core strength, especially in your lower back.
If you’re new to this pose or are looking to master it, keep reading to learn how to do parivrtta trikonasana correctly and effectively.
Read more: Standing Forward Bend Pose
What is Revolved Triangle Pose Yoga?
The revolved triangle pose is part of a family of yoga poses called triangle postures. Though it’s in that family, parivrtta trikonasana also goes by a few other names, including twisted triangle pose and triangle pose with side stretch.
It’s an invigorating posture that brings flexibility and balance to your body. Plus, because it requires you to use all three sides of your body equally while coordinating muscle groups throughout your trunk and limbs, you’ll also tone your core.
In addition to building strength and stamina through parivrtta trikonasana, you can use it as a gateway pose into deeper backbends without even thinking about it!
Read more: Side Plank Yoga Pose
Things To Remember
The arm position for Parivrtta Trikonasana can be a bit tricky at first. You may hurry to rush through either of these motions, but take your time and be patient. Because it’s more advanced than other triangle poses, Parivrtta Trikonasana is often performed by only experienced practitioners.
If you are inexperienced with yoga postures, it might make sense to start with Uttanasana (the Standing Forward Bend), or simply refer back to Utthita or Parsvakonasana instead.
Read more: Camel Yoga Pose
Benefits of Parivrtta Trikonasana
Parivrtta trikonasana, also known as the twisted triangle pose, has numerous health benefits. This gentle backbend is said to tone and sculpt your core muscles and improve posture by strengthening key rotator cuff muscles in your upper back.
As you turn from side to side, you’ll strengthen your abdominal muscles and increase blood flow to your digestive organs.
Parivrtta trikonasana helps alleviate stress and anxiety; one reason for its calming effects is that it activates the parasympathetic nervous system, which helps in promotes relaxation in both body and mind.
Read more: Ardha Pincha Mayurasana
Parivrtta Trikonasana Steps
- Start with both legs stretched out and about three feet apart from each other. Make sure your hips are squared towards the front of your mat with your left leg in front, and the other one turned around 45 degrees.
- Take a deep breath. Put your hands on your hips, then bring your body down towards the ground while bending at the waist to lean over your front leg.
- Keep your spine straight, but only as much as needed. When you feel like your spine is about to arch or round, take a step back to reset yourself.
- Exhale, now take your time to decide where you’ll place your right hand. It could be between the feet, under the left shoulder, or outside of the left foot.
- Inhale deeply, and then place your left hand on your sacrum for stability.
- Exhale and keep your hand in place as you twist your body open towards the left. Your sacrum may become uneven, so balance it out by pulling your left hip forward while pushing your right hip back.
- Inhale deeply and push your left arm up towards the ceiling.
- Push out your chest and stack your left shoulder on top of the right one.
- Exhale slowly and look at your right-hand fingers.
- Stay in this position for at least one minute.
- Take a deep breath in, then exhale and repeat on the other side. This time start with your right foot moving first.
Read more: Pyramid Yoga Pose
The Top 5 Benefits of the Revolved Triangle Yoga Pose
The Revolved Triangle pose, or Parivrtta Trikonasana, uses the core and legs to support the back and spine and develop balance and coordination in the body. This yoga pose strengthens the muscles in the body and helps with flexibility in the neck, chest, and shoulders.
The following are the five main parivrtta trikonasana benefits.
Helps In Improving Digestion
Your digestive system is like a gateway to how you feel daily in many ways. If you’re constipated, it will be hard to feel fresh and energized; if you have healthy digestion, your energy levels will be significantly higher.
The revolved triangle pose helps improve digestion in multiple ways, including relieving indigestion and constipation.
It also stimulates circulation in abdominal organs, including small intestines and pancreas, promoting their health as well.
The Revolved Triangle is a wonderful pose to improve your posture and overall sense of balance. Finding a sense of balance can be difficult for anyone who works in an office or spends hours at a computer.
Improvement in posture will help you feel more balanced and reduce back pain. It’s also a great way to open up your chest and shoulders after sitting hunched over for long periods.
In addition to improving your balance and flexibility, Revolved Triangle is a fantastic pose for reducing stress. After you complete it, don’t be surprised if you find yourself feeling relaxed and peaceful.
While this feels like an impossible feat at times, yoga teaches us that being flexible isn’t just about our physical body – but also about our emotional and mental well-being. Regular practice can help improve self-awareness, as well as cultivate emotional intelligence.
Builds Core Strength
Revolved triangle pose will help you build core strength and improve posture because you’ll be focusing on being steady and stretching through your torso. When performed correctly, it can also strengthen your thighs and calves as well as your shoulders.
Strengthens Legs and Abdominal Muscles
A pose like a revolved triangle is great for activating your core muscles. It’s also good for improving balance and building strength in your legs and abdominal muscles, especially when it’s made challenging by having a higher number of repetitions.
This yoga pose can be done at home or at a gym, making it an excellent exercise to do on days you don’t have time to get to class.
Mistakes To Avoid In Revolved Triangle Pose Yoga
The Parivrtta Trikonasana, or Revolved Triangle Pose, is a great pose that can help keep your shoulders and hips flexible. When done correctly, it’s also a fantastic stretch for your torso, particularly in your groin area. However, if you make these common mistakes when practicing Parivrtta Trikonasana, you can end up hurting yourself. Please take note of this mistake, so you don’t make them in your next class.
Rounding Your Back: Many beginners are tempted to try stretching into Parivrtta Trikonasana by simply folding forward from their hips without fully rotating their body around their spine. This results in a rounded back that may feel comfy but isn’t very beneficial for natural spinal flexibility.
Doing so can potentially lead to back pain later on and increase your risk of injury from twisting improperly during other activities. Make sure you understand how to rotate fully around your spine before trying to fold forward!
Ans. A common problem with many people is a stiff back. A daily yoga routine can be a great way to get rid of those knots and feel more relaxed and healthy. The revolved triangle pose provides multiple benefits for your back, stretching other parts of your body, such as your chest and arms. It’s also easy to practice at home or in class and can be adapted for all levels.
Ans. The main muscles you will be working on when you do the triangle poses are your hips and legs. To turn your body into a triangle shape, you’ll use your hamstrings, hip flexors, and quadriceps. Your abs and upper back will also be getting in on some of the action as they help keep your body upright.