How to do Revolved Triangle Pose (Parivrtta Trikonasana)

Step Wide

From standing, step your feet about 1 metre apart. Turn your right foot out 90° and the left foot in about 45°.

Square the Hips

Turn your hips and chest to face the right leg as much as you can, keeping both legs straight and strong.

Hinge and Twist

Exhale and hinge forward over the right leg with a long spine, then rotate your torso to the right.

Place the Hand

Bring your left hand to the floor outside your right foot. If it does not reach, place it on a block or on your shin.

Lift the Top Arm

Extend your right arm straight up and turn your chest towards the front leg. Gaze up towards the top hand. Hold for 5 breaths, then inhale to come up and repeat on the other side.

✅ Benefits

Lengthens the hamstrings and the outer hips
Gently twists and mobilises the spine
Strengthens the legs and improves balance
Opens the chest and shoulders

🌿 Wellness Support

A way to ease stiffness in the upper back
A focused pose that many people find steadying

⚠️ Precautions

Stop if you feel pain in the lower back, hips, knees or neck
Use a block under the hand, or place it inside the front foot, to keep the spine long
Twist from the ribcage rather than forcing the lower back
If the neck is uncomfortable, look down at the floor instead of up

🩺 Check With a Healthcare Professional First If You Have

A recent back, hip or hamstring injury
A neck injury (keep the gaze down)
Low blood pressure or a tendency to feel dizzy
Pregnancy — avoid deep twists; check with your doctor or midwife

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