Revolved Triangle
Parivrtta Trikonasana · Parivrtta = revolved; trikona = triangle; asana = pose
About Revolved Triangle
Parivrtta Trikonasana is the twisting counterpart to Extended Triangle and one of the more challenging standing poses. It combines a forward fold, a twist, and a balance, demanding flexibility in the hamstrings, mobility in the thoracic spine, and steadiness in the standing legs. The pose wrings out tension from the spine like twisting a wet cloth.
Ayurvedically, this twist is deeply detoxifying. The compression and release of the abdominal organs stimulates agni and supports the elimination of ama (metabolic waste). The pose is especially valued during seasonal transitions when the body naturally wants to cleanse and reset.
How to Practice
- From Tadasana, step the left foot back about 3 feet.
- Square the hips toward the front foot, pressing the back heel down.
- Inhale and lengthen the spine, reaching the crown of the head forward.
- Exhale and rotate the torso to the right, placing the left hand on the floor or a block outside the right foot.
- Extend the right arm straight up, opening the chest.
- Keep both legs straight and strong.
- Gaze at the upper hand or straight ahead.
- Hold, then repeat on the other side.
Benefits
Strengthens and stretches the legs. Stretches the hips and spine. Opens the chest and improves breathing. Stimulates the abdominal organs and improves digestion. Improves balance and sense of equilibrium. Relieves mild back pain.
Contraindications
Low blood pressure. Diarrhea. Headache or migraine. Spinal injuries — practice only with experienced guidance. Pregnancy — avoid deep twisting.
Modifications & Props
Place the hand on a block at the highest height. Keep the back heel lifted for easier balance. Bend the front knee slightly. Shorten the stance. Place the hand on the inside rather than outside of the front foot for a gentler twist.
Ayurvedic Dosha Effect
Excellent for Kapha — the deep twist wrings kledaka kapha from the stomach and avalambaka kapha from the chest, while generating heat that stimulates dhatvagni across all seven dhatus. The rotational compression detoxifies the liver and spleen, clearing accumulated ranjaka pitta — Pitta types should twist to their comfortable edge without forcing to avoid aggravating pachaka pitta in the small intestine. Vata types benefit from the grounding of the legs which stabilizes apana vayu, but should use a block and hold briefly, as the spinal rotation can scatter vyana vayu and destabilize the nervous system when Vata is elevated.
Chakra Connection
Powerfully stimulates Manipura (Solar Plexus Chakra) through the abdominal compression and twist. The spinal rotation activates the entire sushumna nadi. The chest opening in the twist touches Anahata (Heart Chakra).
Breath Guidance
Inhale to lengthen the spine fully before twisting. Exhale to rotate deeper. In the hold, breathe into the back of the ribcage — the front may feel compressed. Each inhale creates space; each exhale deepens the rotation. Never force the twist beyond what the breath allows.
Preparatory Poses
Utthita Trikonasana (Extended Triangle), Uttanasana (Standing Forward Fold), Supta Matsyendrasana (Supine Twist).
Follow-Up Poses
Utthita Trikonasana (Extended Triangle), Uttanasana (Standing Forward Fold), Adho Mukha Svanasana (Downward Dog).
Alignment Tips & Common Mistakes
Lengthen before you twist — this is the most important principle. If the hamstrings are tight, bend the front knee. The twist comes from the thoracic spine, not the lumbar. Keep the hips as square as possible. The back heel pressing down is essential for stability.
Deepen Your Practice
Understanding your Ayurvedic constitution helps you choose the right poses, hold times, and modifications for your unique body. Discover how Yoga, Ayurveda, and Jyotish work together as one integrated system.
Recommended Props
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Frequently Asked Questions
How do I do Revolved Triangle (Parivrtta Trikonasana)?
Revolved Triangle is a intermediate-level standing pose. From Tadasana, step the left foot back about 3 feet. Square the hips toward the front foot, pressing the back heel down. Inhale and lengthen the spine, reaching the crown of the head forward. Hold for 20 to 45 seconds per side. this pose is demanding — shorter holds with good form are better than longer holds with strain..
What are the benefits of Revolved Triangle?
Strengthens and stretches the legs. Stretches the hips and spine. Opens the chest and improves breathing. Stimulates the abdominal organs and improves digestion. Improves balance and sense of equilibrium. Relieves mild back pain.
Who should avoid Revolved Triangle?
Low blood pressure. Diarrhea. Headache or migraine. Spinal injuries — practice only with experienced guidance. Pregnancy — avoid deep twisting. Modifications are available: Place the hand on a block at the highest height. Keep the back heel lifted for easier balance. Bend the front knee slightly. Shorten the stance. Place
Which dosha does Revolved Triangle balance?
Excellent for Kapha — the deep twist wrings kledaka kapha from the stomach and avalambaka kapha from the chest, while generating heat that stimulates dhatvagni across all seven dhatus. The rotational compression detoxifies the liver and spleen, clearing accumulated ranjaka pitta — Pitta types should
What should I practice before and after Revolved Triangle?
Preparatory poses: Utthita Trikonasana (Extended Triangle), Uttanasana (Standing Forward Fold), Supta Matsyendrasana (Supine Twist).. Follow-up poses: Utthita Trikonasana (Extended Triangle), Uttanasana (Standing Forward Fold), Adho Mukha Svanasana (Downward Dog)..