Revolved Triangle Pose
A counterpose to Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
Revolved Triangle Pose: Step-by-Step Instructions
Step 1 –
Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.
Step 2 –
With an exhalation, turn your torso to the right, and square your hip points as much as possible with the
front edge of your sticky mat. As you bring the left hip around to the right, resist the head of the left thigh
bone back and firmly ground the left heel.
Step 3 –
With another exhalation, turn your torso further to the right and lean forward over the front leg. Reach
your left hand down, either to the floor (inside or outside the foot) or, if the floor is too far away, onto a
block positioned against your inner right foot. Allow the left hip to drop slightly toward the floor. You ma
feel the right hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front
leg. To counteract this, press the outer right thigh actively to the left and release the right hip away from
the right shoulder. Use your right hand, if necessary, to create these two movements, hooking the thumb
into the right hip crease.
Step 4 –
Beginning students should keep their head in a neutral position, looking straight forward, or turn it to look
at the floor. More experienced students can turn the head and gaze up at the top thumb. From the center
of the back, between the shoulder blades, press the arms away from the torso. Bring most of your weight
to bear on the back heel and the front hand.
Step 5 –
Stay in this pose anywhere from 30 seconds to one minute. Exhale, release the twist, and bring your torso
back to upright with an inhalation. Repeat for the same length of time with the legs reversed, twisting to
Deepen the Pose –
When you bring the bottom hand to the outside of the forward leg, press the forearm firmly against the
outer shin. This pressure of arm-against-leg will help your torso rotate more deeply into the pose.
Benefits of Performing this pose –
Strengthens and stretches the legs
Stretches the hips and spine
Opens the chest to improve breathing
Relieves mild back pain
Stimulates the abdominal organs
Improves sense of balance