Revolved Triangle or Parivrtta Trikonasana (Parivrtta = Revolved, Tri=Three, Kona=Angle, Asana= Pose) is a wonderful posture on many levels. It is a twist which is great for the health of the spine and the digestive system. It is a great stretch for the hamstrings and IT band. It improves balance and focus and helps us to see things from a new perspective.
There are a number of fun tips and tricks that can help you to find your perfect pose.
- Don’t be afraid to use a block. Almost all pictures you see of this pose on the internet and in books and magazines show the full version of this. But, that isn’t practical for everyone. So, grab a block (or two) and use them to help the body as it begins to open up. The block is most helpful on the inside of the front foot. A more challenging placement is outside the front foot.
- Have 2-3 feet between your feet. This is a smaller stance than warrior poses. If you need more balance, let the feet spread to hip distance instead of having the front heel intersect the back foot.
- The back foot should be turned fairly far forward (about 60˚) and the heel grounds firmly into the floor. If the back heel pops up it makes balancing even more challenging.
- With the feet placed properly, hold a block in the opposite hand as your front foot, and reach both hands above the head. Start to twist the arms open and the torso in the same direction as the front foot.
- Allow the body to hinge at the hips as you continue to twist. Let the block land inside the front foot.
- This is a big stretch for the hamstrings and IT band on the front leg. If you need more stretch, lower the block down one level at a time until you feel just right. If you don’t need the block, place the hand on the floor.
- Please be mindful that the front knee does not lock. Have a micro bend in the knee if you tend to lock or hyper extend the knees.
- Let the body move through the twist to work out tight spots and find lots of length in the spine. Engaging the core center can help you to find support on the way to space.
- Reach long through both arms. The bottom hand on the block, shin, or the floor has very little weight in it (use the core to help lift out of the lower hand). The top arm reaches high to open the chest, heart center and shoulders.
- The gaze can be down to the floor for stability, forward, or up towards the top hand for a nice neck stretch.
There are many ways in which you can refine and work on this pose. Come in for classes this month to see how our teachers are experimenting with it. You may even find yourself smiling and having fun in this challenging pose.
Please share your own story, ask questions or show us a picture of you in the pose here or on Facebook!
Thanks for reading about our pose of the month. I’ll see you around the studio!
Founder of Maitri Yoga Centers