With Props (1)
Revolved Triangle Pose Variation
Parivrtta Trikonasana Variation · परिवृत्त त्रिकोणासन भिन्नता
Also known as: Twisted Triangle Variation
Revolved Triangle Pose Variation, also called Twisted Triangle Variation is a classical yoga posture. Its Sanskrit name Parivrtta Trikonasana Variation translates word-for-word as: Parivrtta (Revolved) · Tri (Three) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, activate the glutes and engage the obliques. Stretches the hamstrings and hips. Improves spinal flexibility. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with back pain and sciatica should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
The powerful muscles along the back of your front thigh (hamstrings) are asked to lengthen deeply here, not through force, but with sustained, intelligent extension from the hip. As you maintain a straight front leg and hinge forward, these muscles release chronic tightness, often a legacy of sitting and habitual postures. This unwinding creates a profound sense of spaciousness and grounding in the legs, allowing apana vayu to flow freely and root you more deeply into the earth. Regular practice progressively lengthens this posterior chain, directly reducing the pull on the lower back and improving overall flexibility.
Glutes(strengthening | stabilizing)
The muscles of your buttocks (gluteus maximus and medius) are actively engaged in the front leg to stabilize the hip joint and assist in the internal rotation of the back leg. This deep muscular activation provides a stable foundation for the twist, preventing undue strain on the knee and lower back. By rooting through the glutes, you establish a firm connection to the earth, creating a sense of unwavering stability that allows the upper body to twist freely. This grounding energy helps to calm the mind and focus your awareness within the pose.
Core muscles(intensified stabilization and active rotation)
The general 'Core muscles' now experience a significantly heightened demand for both stabilization and active rotation. The forward extension of the arm creates a much longer lever, requiring the entire corset of core muscles – including the transversus abdominis, rectus abdominis, and particularly the obliques – to work synergistically to prevent the torso from collapsing or losing its alignment. This variation transforms the core engagement from a foundational support to a dynamic, active force driving and maintaining the twist.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Initiate the twist from the upper spine and ribs rather than forcing from the waist; keep both sitting bones grounded.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Keep both sitting bones grounded and initiate the twist from the mid-back; stop if any shooting sensation occurs.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Keep effort moderate, breathe continuously, and avoid any position that causes pressure or throbbing in the head.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid inversions and strong pranayama; rest in a supported, restorative posture with a cool cloth on the forehead.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Use a block to reduce the reach distance, support alignment, and make the posture accessible at your current level of flexibility.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
spinal injury
Avoid deep twist, keep hand on shin or block.
neck pain
Keep gaze forward or down, not up.
knee injury
Bend front knee slightly, don't lock it.
pregnancy
Avoid deep twists, use a chair for support.
Target Areas
Practice Flow
How to Practice
1. Begin in Tadasana (Mountain Pose).
2. Step your feet 3-4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Inhale deeply, and as you exhale, twist your torso to the right, bringing your left hand to the outside of your right foot or shin. Extend your right arm towards the sky.
5. Keep your legs straight and strong, engaging your quadriceps.
7 more steps remaining
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Frequently Asked Questions
Common questions about Parivrtta Trikonasana Variation
What is Revolved Triangle Pose Variation?
Revolved Triangle Pose Variation, also called Twisted Triangle Variation is a classical yoga posture. Its Sanskrit name Parivrtta Trikonasana Variation translates word-for-word as: Parivrtta (Revolved) · Tri (Three) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, activate the glutes and engage the obliques. Stretches the hamstrings and hips. Improves spinal flexibility. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with back pain and sciatica should approach with care or consult a qualified teacher.
What are the benefits of Revolved Triangle Pose Variation?
Strengthens the legs and core. Stretches the hamstrings and hips. Improves spinal flexibility. Stimulates the abdominal organs. Enhances balance and coordination.
Who should avoid Revolved Triangle Pose Variation?
Avoid this pose if you have: Back pain, Sciatica, High blood pressure, Headaches.
How many steps are in Revolved Triangle Pose Variation?
Revolved Triangle Pose Variation is practiced in 12 steps. Begin in Tadasana (Mountain Pose).
Is Revolved Triangle Pose Variation suitable for beginners?
Revolved Triangle Pose Variation is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Revolved Triangle Pose Variation?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Revolved Triangle Pose Variation help with?
Revolved Triangle Pose Variation is therapeutic for: strength, flexibility, digestive problems, posture correction.
What poses should I do before Revolved Triangle Pose Variation?
Prepare with: Revolved Triangle Pose, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Parivrtta Trikonasana Variation with other poses