Vrikshasana

Revolved Triangle Pose , or Parivrtta Trikonasana , is a demanding standing pose that combines balance, flexibility and strength. This pose is a deep twist that helps strengthen the core muscles and improve digestion by massaging the internal organs. It also stretches the hamstrings, hips, back and shoulders.

Correct technique

Follow these steps to perform Parivrtta Trikonasana :

1. Start in Mountain Pose (Tadasana) and take a large step back with your left foot, as if in a short lunge.
2. Turn the rear foot around 45 degrees, so that the heel is anchored to the floor. Keep both legs straight.
3. Extend your arms out to the sides, inhale and lean forward towards the front leg.
4. Exhale and place your left hand on the outside of your right foot (or on a block if it's hard to reach). Raise your right arm towards the ceiling and rotate your upper body to the right.
5. Keep your gaze up to your right hand and maintain your balance. Hold the position for 3-5 breaths before switching sides.

Common mistakes

• Twist from the hips only : Make sure the twist comes from the torso and shoulders, not just the hips.
• Forward Leaning Posture : Focus on maintaining a long spine without letting your upper body collapse forward.
• Incorrect foot placement : Keep the back foot firmly planted to maintain balance and stability.

Modifications and variations

If you experience challenges with your balance or flexibility, try these modifications:

• Use a block : Place a yoga block under your hand to reduce stress on your back and help with balance.
• Basic variation : Avoid rotating the back foot completely, and keep both feet facing forward for an easier twist.

Video demonstrations

1. Step-by-step guide to the Revolved Triangle Pose

In this video, you get a thorough introduction to how to perform the Revolved Triangle Pose with a focus on balance and rotation.

2. Instructions for Parivrtta Trikonasana (Women)

Another video explaining important adjustments to achieve a safe and deep twist in Revolved Triangle Pose .

Number of repetitions and sets

Hold the position for 3-5 breaths on each side, and repeat 2-3 times to improve flexibility in the back and legs.

Breathing technique

Inhale deeply as you lengthen your spine, and exhale as you twist deeper into the pose. Controlled breathing helps you maintain balance and focus.