Woman in Parivrtta Trikonasana (Revolved Triangle) — with rotated torso and hand on the floor outside the foot

Parivṛtta Trikoṇāsana

Revolved Triangle Pose

AdvancedStanding

Benefits

✓Strengthens and stretches the legs, especially hamstrings and hips
✓Stretches the spine and improves thoracic mobility
✓Opens the chest and improves respiratory function
✓Stimulates the abdominal organs through rotation — improves detoxification
✓Improves balance and coordination between the upper and lower body

Instructions

1.
Preparation — the stance
From Tadasana, step back with the left foot about 90–100 cm. Turn the left foot out 45–60°. The right foot points forward. Rotate the pelvis forward — both hip points face the front foot. For better balance, keep the feet slightly apart to the side rather than on one line.
2.
Extension and rotation
Place the left hand on the hip. On an inhalation, raise the right arm upward and lengthen the spine. On an exhale, fold the torso forward from the hip joints, maintaining spinal length. Place the right hand on the floor (or a block) on the outside of the left foot. If it does not reach, place the hand on the inside.
3.
Rotating the torso
Rotate the torso to the left — feel how the ribs on the right side move forward and those on the left move backward. Raise the left arm vertically. Press the right hand into the floor (or block) to intensify the rotation. Keep both legs straight and active.
4.
Gaze and completion
Turn the head and look upward toward the left hand. If the neck is strained, look straight ahead. Breathe deeply — with each inhalation lengthen the spine, with each exhalation rotate a little more. Hold 15–30 seconds. Exit on an inhalation and repeat on the other side.

Modifications & Props

Props needed

blockwallbelt

For beginners — with a block at its tallest

Place a block at its tallest position on the inside of the front foot. Rest the hand on the block. This "raises the floor" and allows the torso to rotate without compression. Focus on lengthening rather than the depth of rotation.

For intermediate — hand on the outside

Move the block to the outside of the foot. This requires deeper rotation and is more intense for the spine. Make sure both legs stay straight and the pelvis does not twist. Work for even rotation along the entire length of the spine, not just in the neck.

With wall support

Press the back heel into the wall for stability. Or place the lower hand on the wall instead of the floor — the wall allows a controlled entry into the rotation. You can also practice with the back of the raised hand against the wall to check if the torso is sufficiently rotated.

⚠Contraindications

•Low blood pressure — the rotation may intensify dizziness
•Diarrhea — the rotation compresses the abdominal organs and may worsen symptoms
•Spinal injury or disc herniation — consult a teacher before practicing

Frequently Asked Questions

This pose is very difficult for me. Where should I start?

Prepare the body with Utthita Trikonasana and Parsvottanasana — they develop the required hamstring and hip flexibility. Practice rotation in Bharadvajasana (seated) before applying it in a standing pose. Use a block at its tallest position and do not force the rotation.

What does "parivrtta" mean in Sanskrit?

"Parivrtta" means "revolved" or "turned around." In the context of yoga asanas, it denotes a pose in which the torso rotates relative to the base version. Parivrtta Trikonasana is the "revolved" version of Utthita Trikonasana.

Is it safe to twist the spine?

Yes, when practiced correctly. The key is to first lengthen the spine, then rotate. Never rotate a "compressed" spine — this compresses the discs. In the Iyengar method, we always lengthen on inhalation and rotate on exhalation, ensuring space between the vertebrae.

Related Poses

Triangle Pose

Utthita Trikonasana develops stability, stretches the lateral muscles and improves breathing. Learn proper technique with the Iyengar method.

Intense Side Stretch Pose

Parsvottanasana intensely stretches the hamstrings and calms the mind. Learn to practice safely with blocks using the Iyengar method.

Want to learn this pose with personal guidance?

Benefits

✓Strengthens and stretches the legs, especially hamstrings and hips

✓Stretches the spine and improves thoracic mobility

✓Opens the chest and improves respiratory function

✓Stimulates the abdominal organs through rotation — improves detoxification

✓Improves balance and coordination between the upper and lower body

Instructions

Preparation — the stance

From Tadasana, step back with the left foot about 90–100 cm. Turn the left foot out 45–60°. The right foot points forward. Rotate the pelvis forward — both hip points face the front foot. For better balance, keep the feet slightly apart to the side rather than on one line.

Extension and rotation

Place the left hand on the hip. On an inhalation, raise the right arm upward and lengthen the spine. On an exhale, fold the torso forward from the hip joints, maintaining spinal length. Place the right hand on the floor (or a block) on the outside of the left foot. If it does not reach, place the hand on the inside.

Rotating the torso

Rotate the torso to the left — feel how the ribs on the right side move forward and those on the left move backward. Raise the left arm vertically. Press the right hand into the floor (or block) to intensify the rotation. Keep both legs straight and active.

Gaze and completion

Turn the head and look upward toward the left hand. If the neck is strained, look straight ahead. Breathe deeply — with each inhalation lengthen the spine, with each exhalation rotate a little more. Hold 15–30 seconds. Exit on an inhalation and repeat on the other side.