Revolved Triangle Pose

• Ankles
• Legs
• Hips
• Groins
• Lower back
• Abdomen
• Shoulders
• Spine

• Constipation
• Digestive problems
• Asthma
• Lower backache
• Sciatica

• Strengthens and stretches the legs
• Stretches the hips and spine
• Opens the chest to improve breathing
• Relieves mild back pain
• Stimulates the abdominal organs
• Improves sense of balance

Back or spine injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. Also avoid this pose if you have:

• Low blood pressure
• Migraine
• Diarrhea
• Headache
• Insomnia

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.

Parivrtta Trikonasana leads into a very interesting variation, not usually described in popular instruction manuals, called Parivrtta Ardha Chandrasana (Revolved Half Moon Pose). Perform the pose (twisting to the right). Then exhale, bend the right knee and reach the left hand forward on the floor (or onto a block) about 12 to 18 inches beyond the right foot (with the hand positioned on the big toe side of the foot). Inhale and straighten the right knee, lifting the left foot off the floor and bringing the leg parallel to the floor. Hold for 30 seconds to a minute, return the left foot to the floor with an exhalation, and leave the twist as described in step 5 above. Repeat on the other side.

One of the most common problems in this pose is the inability to keep the back heel grounded, which makes the pose very unstable. There are various ways to deal with the back heel. First, of course, you can just accept the situation and work diligently to press through the heel (and open the back-leg groin) even though it's off the floor. Second, you can perform the pose with your back heel wedged against a wall, which gives you something to push into. Or finally, you can raise the back heel on a lift and, over time, work to gradually lower the lift until the heel stays on the floor.

A partner can help you stabilize and align this position and get a better feel for the twist. Perform steps 1 and 2 in the main description above. Have your partner stand behind you and wrap a strap across your front hip crease. Then continue with the rest of the pose. As you move into the twist, the partner will pull firmly on the ends of the strap, dragging the front groin deeper into the pelvis and the outer front hip away from the shoulder. Also, he can pull in on the strap to help you keep the front hip tucked in and, with one of his feet, press against and ground your back heel.

• Baddha Konasana
• Prasarita Padottanasana
• Siddhasana or Sukhasana
• Supta Virasana
• Supta Baddha Konasana
• Uttanasana
• Utthita Parsvottanasana
• Utthita Parsvakonasana
• Utthita Trikonasana
• Virabhadrasana II
• Virasana
• Vrksasana

Parivrtta Trikonasana is usually sequenced just after (as a counterpose to) Trikonasana. You can also use this pose as a standing preparation for seated forward bends like Janu Sirsasana and seated twists like Ardha Matsyendrasana and Marichyasana III.

When you bring the bottom hand to the outside of the forward leg, press the forearm firmly against the outer shin. This pressure of arm-against-leg will help your torso rotate more deeply into the pose.