Parivrtta Trikonasana — Revolved Triangle

Parivrtta Trikonasana — Revolved Triangle (परिवृत्त त्रिकोणासन)

Parivrtta Trikonasana, from the Sanskrit parivrtta (revolved, twisted), is the twisted version of triangle pose. The torso performs a deep rotation while the legs stay stable, creating a challenge of balance, flexibility and strength. This pose is considered one of the most complex fundamental standing poses.

Therapeutic Benefits

• Deep thoracic twist — improves thoracic spine mobility and releases dorsal tension.
• Digestive stimulation — the twist compresses then releases abdominal organs (wringing effect).
• Hamstring stretch — the straight front leg receives an intense stretch.
• Balance strengthening — narrow base and twist demand fine stability.
• Detoxification — compression-release action promotes lymphatic and venous drainage.

Anatomy Involved

The obliques and spinal rotators perform the twist. Front leg hamstrings are stretched. The stretched side quadratus lumborum lengthens. Upper side intercostals open. Lower side spinal erectors and obliques actively maintain the rotation. The front hip piriformis is stretched.

Step-by-Step Instructions

Step 1 — Base Position

Feet apart in triangle stance, both legs straight. Hips face forward (as in Warrior I but with straight legs).

Step 2 — Trunk Rotation

Place the opposite hand beside the front foot (left hand beside right foot or vice versa). The rotation comes from the mid-back, not the lumbar spine.

Step 3 — Upper Arm

The upper arm rises toward the ceiling. Open the chest. The twist spirals deeply from pelvis to shoulders.

Step 4 — Gaze

Turn the head to look toward the top hand. If this creates cervical tension, keep the gaze forward or down.

Breathing and Duration

Hold for 5 breaths per side. Inhale lengthens the spine, exhale deepens the twist. Never hold the breath.

Contraindications

• Disc herniation — loaded twisting should be avoided
• Sacroiliac issues — twisting may worsen instability
• Advanced pregnancy — avoid deep twists
• Acute back injury

Modifications

• Beginner: hand on a tall block, reduce rotation. Bend front leg if hamstrings are tight.
• Advanced: hand on floor outside the foot, full rotation with chest facing ceiling.

Target Audience

Parivrtta Trikonasana is an intermediate to advanced pose. Recommended for practitioners who have mastered classic Trikonasana and seek to deepen thoracic mobility and digestive detox.