Twisted Triangle Pose or Parivrtta Trikonasana is a standing, deep-twisting yoga pose that stretches the whole body. It squeezes and massages your digestive organs, while challenging your balance and concentration. It is sometimes used as a counter-pose to Extended Triangle (Utthita Trikonasana), and is also a good preparatory pose for deeper seated twists, such as Half Lord of the Fishes Pose (Ardha Matseyndrasana).
What You Should Know Before You Do The Asana
This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. Do not practice Twisted Triangle if you have low blood pressure or are experiencing insomnia, migraines, headaches, or diarrhea. Women who are pregnant should also avoid this pose.
How To Do The Parivrtta Trikonasana : Step-by-Step Instructions
- Begin standing at the top of your mat with your feet hip-distance apart and your arms at your sides. Step your feet about two to three feet apart, and align your heels.
- Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right kneecap should be aligned with the center of your right ankle. Pivot your left foot inward to a 45-degree angle.
- Bring your hands to your hips and square your hips forward.
- Raise your left arm toward the ceiling, with your bicep next to your left ear. Reach up strongly through your left hand.
- On an exhalation, hinge forward from your hips, keeping your spine long. Place your left hand to the outside of your right foot as you open your torso to the right.
- Use your right hand to draw your right hip back so it stays in line with your left hip.
- Inhale and lengthen your spine again. Then, exhale as you roll your right shoulder back and extend your right arm straight up toward the ceiling. Reach strongly through your right fingertips.
- Turn your head to gaze at your right thumb.
- Keep your hips level. Press down firmly through your back heel.
- Hold the pose for up to one minute. To come out of the pose, gently release the twist. Then, press firmly through your left heel. With an inhalation, lift your torso upright and lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Keep the following information in mind when practicing this pose:
- Keep your pelvis neutral and turn your trunk instead. Think of your hips as the anchor of this pose.
- Before coming into the twist, place your hands on your hip bones to determine whether your hips are squared to the front of your mat. Draw the hip of your front leg back, and the opposite hip forward.
- Strongly engage your leg muscles.
- Lift your belly in and up.
- Keep a straight line through your spine — do not let your spine round in the pose.
- Never force the twist! Only turn as far as it feels healthy and comfortable; then, gently deepen the pose from there.
This pose is slightly easier with a narrower stance. Beginners should also, as suggested in the main description, bring their hand to the inner foot, whether on the floor or on a support like a block or folding chair.
Modifications & Variations
Try these changes to find a version of the pose that works best for you right now:
- Beginners and those who are less flexible can rest the bottom hand near the inside of the front foot, or on the shin of the front leg.
- More flexible students can align the front heel with the arch of the back foot. This will deepen the stretch to the legs.
- For more leverage to help roll your torso open, lift your back heel slightly. This will make the pose unstable, but you can press your back heel onto a folded yoga mat or against a wall for better balance.
- To deepen the pose, more flexible students can press their bottom forearm against the outer shin of the front leg. This extra pressure will help the torso rotate more deeply.
Benefits Of The Parivrtta Trikonasana
- It is helpful in relieving mild back pain.
- The hips and spine are stretched in this pose.
- The legs are stretched and strengthened with this posture.
- The individual’s coordination and sense of balance improve with regular practice of this pose.
- It stretches the groin and hamstrings.
- It cleanses the internal organs.
- It also strengthens the hips, feet and ankles.
- It is responsible for stimulating the flow of blood through the abdominal and pelvic organs.
- It is recommended for those persons who suffer from sciatica.
- It is helpful in relieving problems with digestion and constipation as well.
- As it opens up the chest it is useful for asthmatic patients.
- Persons suffering from a low backache obtain relief after practicing this pose.
Twisted Triangle can be a great way to add detoxifying benefits to your practice, and at the same time challenge your balance and grace. Practicing this pose on a regular basis will enhance your poise and focus, while squeezing out toxins that can weigh you down. Realign your body, mind, and spirit with this pose!