Revolved Triangle Pose exercise animation (Female)

Revolved Triangle Pose

Target muscle
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Equipment
Body weight
Body part
Stretching
Type
Stretching

Revolved Triangle Pose (Parivrtta Trikonasana) is a standing yoga stretch that combines a deep spinal twist with an intense hamstring and IT band lengthening. It simultaneously opens the chest and shoulders while challenging hip stability and balance. It is well suited for improving spinal mobility and counteracting the tightness caused by prolonged sitting.

How to do the Revolved Triangle Pose

  1. 1Stand with your feet together, then step your left foot back about 3–4 feet, keeping both feet pointing forward and your legs straight.
  2. 2Square your hips as much as possible toward the front of your mat, pressing the outer edge of your back foot firmly into the floor.
  3. 3Inhale and extend your arms out to the sides at shoulder height, creating a T shape with your torso.
  4. 4Exhale and hinge forward from your hips, keeping your spine long, and bring your torso over your front (right) leg.
  5. 5Place your left hand on the floor outside your right foot, or on a block positioned beside your right shin if you cannot reach the floor.
  6. 6Inhale to lengthen your spine, then exhale and rotate your torso to the right, stacking your right shoulder above the left.
  7. 7Extend your right arm straight up toward the ceiling, opening your chest and gazing up at your raised hand if your neck allows.
  8. 8Hold for 5–10 slow breaths, maintaining an elongated spine rather than collapsing into the forward fold.
  9. 9To exit, lower your top arm, inhale to lift your torso back to upright, and step your feet together before repeating on the opposite side.

Form tips

  • Use a yoga block under your lower hand if you feel your spine rounding — elevation lets you maintain length and get more from the twist.
  • Prioritize keeping both legs fully straight; softening the knees reduces the hamstring stretch and disrupts the leverage needed for the rotation.
  • Drive the heel of your back foot into the floor to anchor the pose and prevent your hips from rotating open.
  • Initiate the twist from your mid-back and ribcage rather than cranking your neck — your head should follow the rotation last.
  • Breathe into your upper chest on each inhale to deepen the thoracic rotation with each exhale.

Common mistakes

  • Letting the back heel lift: losing contact with the floor destabilizes the entire pose and reduces the hamstring stretch on the back leg.
  • Rounding the lower back: collapsing the lumbar spine places stress on the vertebrae and prevents an effective twist — hinge from the hips with a flat back instead.
  • Forcing the gaze upward: looking up aggressively strains the neck; keep a neutral neck or look forward until your shoulder mobility allows the full rotation.
  • Rotating the hips instead of the spine: allowing the pelvis to open sideways makes the pose feel easier but eliminates most of the spinal and hip-flexor stretch.
  • Placing the lower hand too far from the front foot: positioning it too far forward or inward causes you to collapse into the shoulder rather than using it as a stable anchor for the twist.

Frequently asked questions

What muscles does Revolved Triangle Pose stretch?

It primarily stretches the hamstrings and calf of the front leg, the IT band and hip flexors of the back leg, and the muscles along the entire spine. The rotation also opens the chest and stretches the intercostal muscles between the ribs.

What is the difference between Triangle Pose and Revolved Triangle Pose?

In Triangle Pose (Trikonasana) the torso opens to the side with your same-side hand reaching down, keeping a lateral bend. Revolved Triangle (Parivrtta Trikonasana) adds a deep spinal twist by bringing the opposite hand to the floor, which makes it significantly more challenging for balance and thoracic mobility.

Can beginners do Revolved Triangle Pose?

Yes, with modifications. Use a yoga block under your lower hand to reduce how far you need to reach, shorten your stance to ease the hamstring demand, and keep your gaze forward rather than up. Focus on length in the spine before trying to deepen the twist.

How long should I hold Revolved Triangle Pose?

Hold for 5–10 slow, controlled breaths on each side — roughly 30–60 seconds. This is enough time for the nervous system to allow the muscles to lengthen without overstretching. Always perform both sides for balanced hip and spinal flexibility.

Is Revolved Triangle Pose safe for people with lower back pain?

Approach it cautiously if you have lower back issues. Keep the spine long rather than rounding, use a block so you do not overreach, and avoid forcing the twist. If you feel sharp or radiating pain, stop immediately. Consult a healthcare provider before practicing if you have a herniated disc or acute back injury.

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