Parivrtta Trikonasana - Revolved Triangle

Parivrtta Trikonasana (or Revolved Triangle) is one of the more challenging poses, for beginners and more experienced students alike. This is perhaps because the pose works on many levels - as well as a strong standing pose, it is also a twist and a balance. 

But the rewards are worth it, and include strengthening and stretching the legs and back, improving balance and opening the chest.

This pose can also be helpful for those suffering with back problems and asthma.

To practice...

• Begin standing in Tadasana, Mountain Pose. Step the legs a leg-length apart, and turn the right foot out about 90 degrees. Ensure the toes of the left foot are turned towards the right foot.

• Square the hips to the front and root the feet firmly into the mat, without scrunching the toes. If possible, the front and back feet are in line. If this comprises your balance, take the right foot to the side a few inches, keeping the hips square.

• Inhale and take the arms wide to the side, in a T shape. Relax the shoulders.

• Exhale, and move the chest and naval towards the right leg, twisting through the upper body. Place the fingers on the floor outside the right foot, or, to lighten, place the hand on the calf or on a block.

• On an inhale, lift the right hand towards the sky. Beginners should keep the right hand placed on the lower back.

• If your neck is ok, turn your head and look at the right hand. If this causes strain in the neck, keep looking forwards, keeping the spine and neck in one long line.

• Keep breathing, even through your breath is naturally constricted in this twist. Keep the sacrum flat and keep rooting the back foot towards the Earth.

• Breath for between five and 10 breaths, focusing on the exhale. Come out of Parivrtta Trikonasana on an inhale, untwisting the same way you came into the pose. Repeat on the other side.

To lighten this pose, you can bend the front knee, keep the upward hand on the lower back, and/or keep the gaze forward rather than up. Remember to use a block on which to rest the downward hand, or place the hand lightly on the leg.