Revolved Triangle (Parivrtta Trikonasana)

Balance, Strength, and Upper Back Release

Watch how it’s done below!

The Revolved Triangle Pose (Parivrtta Trikonasana) is a dynamic and challenging standing pose that stretches the psoas, builds endurance, and improves balance, all while helping to release tension in the upper back.

Benefits of Revolved Triangle Pose

The Revolved Triangle Pose offers several important benefits for pregnancy:

Improves Balance: This pose enhances balance and stability, which is crucial as the body’s center of gravity shifts during pregnancy.
Psoas Stretch: Stretching the psoas helps alleviate tension in the hips and lower back, providing relief as your body adapts to your growing baby.
Builds Endurance and Strength: Engaging the legs, core, and upper body, Revolved Triangle builds strength and endurance, key for maintaining physical stamina throughout pregnancy and during labor.
Releases Upper Back Tension: The twist in this pose targets the upper back, helping to release tension and improve posture, which can be affected by the added weight of pregnancy.

Alignment Tips for Revolved Triangle Pose

Proper alignment is key to safely practicing Parivrtta Trikonasana, especially for pregnant students. Here’s how to get into the pose:

Wide Stance: Take your feet as wide as the mat, with the pinky side of your feet hugging the edges for stability and to provide space for your growing belly.
Foot Alignment: Try to have both feet facing forward to ensure proper alignment and balance.
Block Setup: If your right foot is forward, place two blocks in an inverted “T” under your left shoulder. Place the bottom block flat and the second block on its highest level to offer support.
Hand and Upper Body Alignment: Place your right hand on your right hip and gently twist your upper back. Roll your right ribs and right shoulder upward to open the chest and create space.
Avoid Over-Twisting: For a more gentle variation, you can stay in Pyramid Pose and skip the twist, still receiving the benefits of the hamstring stretch and balance work.

Modifications for Revolved Triangle Pose

To ensure a comfortable and safe practice, especially during pregnancy, consider these modifications:

Block Support: Use two blocks to support your twist and prevent over-stretching. This setup helps maintain balance and alignment while still providing a good stretch.
Stay in Pyramid Pose: If twisting feels too intense, remain in Pyramid Pose to stretch the hamstrings and keep the spine long without adding the rotation.

Category of Pose

Type: Standing Pose
Focus Areas: Balance, psoas stretch, upper back release, strengthening
Pose Type: Twisting Pose

The Revolved Triangle Pose (Parivrtta Trikonasana) is a powerful and effective yoga posture for expecting students, offering balance, strength, and flexibility. By incorporating blocks and making modifications, this pose can be safely practiced throughout pregnancy.

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