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Step-by-Step Guide: Triangle Pose (Trikonasana)

In the vast realm of yoga asanas, there's a pose that can truly ignite your inner fire, empower your spirit, and provide a sense of balance both physically and mentally. It's called Triangle Pose, or Trikonasana. In this blog post, we'll delve into the meaning, step-by-step instructions, preparatory and follow-up poses, chakras connected to this pose, alignment cues, and numerous other aspects that will help you embrace this powerful pose. So, grab your mat, and let's get started!

Triangle Pose (Trikonasana)

Triangle Pose, or Trikonasana, is a dynamic standing pose that combines a twist and a forward fold. It engages the entire body, from the soles of the feet to the crown of the head, creating a beautiful harmony between strength and flexibility. This pose offers many benefits for both the body and mind, making it a wonderful addition to your yoga practice.


Trikonasana, commonly known as Triangle Pose, derives its name from Sanskrit. "Trikona" translates to "triangle," and "asana" refers to a pose. The name perfectly describes the shape that the body forms in this pose - a triangle.

The triangle is a significant symbol in various cultures and holds deep meaning. It represents stability, balance, and harmony. In the context of Trikonasana, the triangle symbolizes the balance between the physical body, the mind, and the spirit. The pose encourages the practitioner to find equilibrium and unity within themselves.

There exist four variations of the Warrior Pose (Virabhadrasana) as follows:

  • Revolved Triangle Pose (Parivrtta Trikonasana)

  • Extended Triangle Pose (Utthita trikonasana)

  • Baddha Trikonasana (bound triangle pose)

  • Baddha Parivritta Trikonasana (bound revolved triangle pose)

Revolved Triangle Pose (Parivrtta Trikonasana)

Revolved Triangle Pose, or Parivrtta Trikonasana, is a powerful yoga posture that holds both physical and symbolic meanings. The name of this pose is derived from two Sanskrit words: "Parivrtta," meaning "revolved" or "twisted," "Trikona," meaning "triangle," and "asana," meaning "pose" or "posture."

The physical aspect of the pose is represented by the shape formed by the body. In Revolved Triangle Pose, the practitioner stands with their legs wide apart, facing forward. As they twist their torso and reach one hand towards the ground or a block, the body resembles a triangle. The revolved aspect of the pose occurs as the upper arm extends upward, creating a twist in the torso.

Revolved Triangle Pose (Parivrtta Trikonasana)
Revolved Triangle Pose (Parivrtta Trikonasana)

How to Do Revolved Triangle Pose

Step 1: Begin in Tadasana (Mountain Pose) at the top of your mat, feet hip-width apart.

Step 2: Take a wide step back with your left foot, about 3-4 feet, keeping the toes slightly angled outward.

Step 3: Align your heels, ensuring they are in one line.

Step 4: Open your arms wide, parallel to the ground, palms facing down.

Step 5: Pivot on your right foot, turning your entire body to face the left side of the mat.

Step 6: Keep your right foot grounded firmly, and as you exhale, hinge forward at the hips, extending your torso over your right leg.

Step 7: Place your right hand on a block or the floor outside your right foot.

Step 8: Inhale deeply, extending your left arm toward the sky, fingers pointing upward.

Step 9: Slowly twist your upper body to the left, gazing up at your left hand.

Step 10: Maintain length in your spine, keeping your shoulders stacked and opening your chest.

Step 11: Breath deeply, allowing the twist to deepen with each exhale.

Step 12: Hold the pose for 5-8 breaths, then gently release the twist and return to Tadasana.

Step 13: Repeat the sequence on the opposite side.


When to Do Revolved Triangle Pose

Revolved Triangle Pose can be practiced at any time during your yoga session. However, it's recommended to perform it when your body is warmed up and more flexible. It can serve as an excellent addition to a standing pose sequence or as part of a full-body flow.


Preparatory Poses

To prepare your body for Revolved Triangle Pose, you can practice the following poses:

  • Triangle Pose (Trikonasana)

  • Downward Facing Dog (Adho Mukha Svanasana)

  • Extended Side Angle Pose (Utthita Parsvakonasana)

  • Low Lunge (Anjaneyasana)

Follow-Up Poses

After practicing Revolved Triangle Pose, it's beneficial to incorporate the following poses into your sequence:

  • Standing Forward Fold (Uttanasana)

  • Half Lord of the Fishes Pose (Ardha Matsyendrasana)

  • Seated Forward Fold (Paschimottanasana)

  • Savasana (Corpse Pose)

Chakra

Revolved Triangle Pose stimulates and balances the Manipura Chakra, also known as the Solar Plexus Chakra. Located in the abdominal area, this chakra is associated with personal power, confidence, and transformation. Practicing Parivrtta Trikonasana can help release stagnant energy, increase self-esteem, and ignite the fire within.


Mantra for This Pose

As you move into Revolved Triangle Pose, you can choose to silently repeat the mantra, "I release what no longer serves me and embrace my inner power." This mantra reinforces the intention of letting go of negativity and stepping into your personal strength and authenticity.


Alignment Cues

To ensure proper alignment and maximize the benefits of Revolved Triangle Pose, keep the following cues in mind:

  • Ground your back heel firmly into the mat.

  • Engage your core muscles to maintain stability.

  • Keep your hips squared and facing forward.

  • Lengthen your spine, creating space between the vertebrae.

  • Twist from the torso, not just the arms.

  • Open your chest and draw your shoulder blades down and back.

Duration of Hold

Hold Revolved Triangle Pose for 5-8 deep breaths on each side. As you progress in your practice, you can gradually increase the duration according to your comfort level.

Drishti: In Revolved Triangle Pose, your drishti, or focal point, can be directed towards the extended hand, gazing softly at the fingertips. This helps to maintain balance and concentration during the twist.


Physical & Spiritual Awareness

Revolved Triangle Pose offers numerous physical and spiritual benefits. Physically, it strengthens the legs, stretches the hamstrings, opens the chest, and tones the abdominal organs. It also stimulates digestion and detoxification. On a spiritual level, this pose helps release emotional tension, purifies the energetic body, and cultivates self-awareness and inner balance.


Beginners' Tips

If you're new to Revolved Triangle Pose, consider the following tips to ease into the pose:

  • Use a block under your lower hand for support if the floor feels too far away.

  • Start with a shorter stance and gradually increase the distance between your feet.

  • Modify the twist by placing your upper hand on your hip instead of reaching it toward the sky.

Who Should Not Do It

While Revolved Triangle Pose offers numerous benefits, it may not be suitable for everyone. Avoid this pose if you have any of the following conditions:

  • Recent or chronic lower back injuries.

  • High or low blood pressure.

  • Vertigo or dizziness.

  • Migraines or headaches.

  • Pregnancy.

Who Should Do It

Revolved Triangle Pose is beneficial for individuals who:

  • Seek to enhance core strength and balance.

  • Desire to release tension and improve flexibility.

  • Wish to activate the Manipura Chakra and boost self-confidence.

  • Want to detoxify and energize the body.

Benefits of Revolved Triangle Pose (Parivrtta Trikonasana)

The benefits of practicing Revolved Triangle Pose are manifold. Some of the key advantages include:

  • Strengthens and stretches the legs, hips, and spine.

  • Opens and strengthens the chest and shoulders.

  • Tones the abdominal organs and aids digestion.

  • Increases spinal flexibility and improves posture.

  • Enhances core strength and stability.

  • Releases tension and stress.

  • Activates the Manipura Chakra, boosting confidence and personal power.

  • Stimulates detoxification and energizes the body.

  • Develops concentration and mental focus.

Variations of Pose

As you become more comfortable with Revolved Triangle Pose, you can explore variations to deepen your practice. Some variations and modifications include:


Extended Triangle Pose (Utthita trikonasana)

Extended Triangle Pose, also known as Utthita Trikonasana, is a foundational yoga posture that combines strength and flexibility. In this pose, the practitioner stands with feet wide apart, extends one arm to the side, and reaches the opposite arm towards the ground. The body forms a triangle shape, stretching and strengthening the legs, hips, and spine. The extended Triangle Pose promotes balance, stability, and openness. It symbolizes the integration of mind, body, and spirit, fostering a sense of grounding and expansion. Incorporating this pose into your practice can enhance physical and energetic alignment.

Extended Triangle Pose (Utthita trikonasana)
Extended Triangle Pose (Utthita trikonasana)

How to do Extended Triangle Pose (Utthita Trikonasana)

  1. Begin by standing at the top of your mat with your feet wide apart, approximately leg length distance. Turn your right foot out 90 degrees, ensuring that your heel aligns with the center arch of your left foot.

  2. Extend your arms out to the sides, parallel to the ground, with your palms facing down. Keep your shoulders relaxed and engage your core muscles.

  3. On an exhale, shift your hips towards the right as you lengthen your torso towards the right side. Imagine creating space between your ribs and your hips.

  4. As you continue to extend your torso, reach your right hand down towards your right shin, ankle, or the floor, depending on your flexibility. Your left arm should be reaching straight up toward the ceiling.

  5. Keep your neck in a neutral position or gaze up at your left hand, if comfortable for your neck.

  6. Maintain a strong foundation in your legs by pressing firmly through the outer edge of your left foot and grounding down through the right heel.

  7. Hold the pose for several breaths, maintaining a steady and even breath.

  8. To come out of the pose, inhale as you press through your feet and engage your core muscles. Slowly return to an upright position, bringing your arms back to the sides.

  9. Repeat the same steps on the opposite side, turning your left foot out and extending your left hand towards the left side.

Tips:

  • Keep your hips and shoulders squared to the front of the mat, avoiding any rotation.

  • Engage your core muscles throughout the pose to support your spine.

  • If reaching the floor is challenging, you can use a block or place your hand on your shin for support.

  • Focus on lengthening the spine and maintaining a sense of space and openness in the chest.


Baddha Trikonasana (Bound Triangle Pose)

Baddha Trikonasana, also known as Bound Triangle Pose, is a yoga posture that combines elements of a forward fold and a twist. The name of this pose comes from the combination of two Sanskrit words: "Baddha," meaning "bound," and "Trikonasana," meaning "triangle pose."

Baddha Trikonasana, or Bound Triangle Pose, combines a forward fold and a bound position to create a unique and beneficial posture. By practicing this pose, you can experience physical stretching and strengthening, as well as a symbolic representation of unity and balance. Enjoy the journey of exploration and self-discovery through Baddha Trikonasana in your yoga practice.

Baddha Trikonasana (Bound Triangle Pose)
Baddha Trikonasana (Bound Triangle Pose)

How to do Bound Triangle Pose (Baddha Trikonasana)

  1. Start by standing at the top of your mat with your feet together. Take a step back with your left foot, approximately three to four feet apart, turning it out at a 45-degree angle. Keep your right foot facing forward.

  2. Inhale and extend your arms out to the sides at shoulder height, parallel to the ground, palms facing down.

  3. Exhale and engage your core muscles as you bend forward from the hips, maintaining a long spine. Keep your chest open and shoulders relaxed.

  4. On an exhale, twist your torso to the right and place your left hand on the outside of your right foot. If you can't reach the foot, you can use a block or place your hand on your shin for support.

  5. Inhale and extend your left arm under the left leg, reaching your right arm around to the back. Open your chest and create a gentle twist in your upper body as you hold the position.

  6. Keep your neck in a neutral position or gaze up at your right hand, depending on your comfort level.

  7. Ensure that your right knee is aligned with your right ankle and avoid collapsing into the pose. Press firmly through the outer edge of your left foot to maintain stability.

  8. Stay in the pose for several breaths, lengthening your spine on each inhale and deepening the twist on each exhale.

  9. To release the pose, inhale and lift your torso back up, releasing the twist. Return to a standing position with your feet together.

  10. Repeat the same steps on the other side, stepping back with your right foot and twisting to the left.

Tips:

  • If you find it difficult to maintain balance, you can widen your stance slightly or place a block under your hand for support.

  • Focus on creating length in your spine and maintaining a steady breath throughout the pose.

  • Be mindful of any sensations or discomfort in your knees, and modify the pose accordingly.

  • Allow your body to gradually open up and deepen the twist with practice.

Baddha Parivritta Trikonasana (Bound Revolved Triangle Pose)

Baddha Parivritta Trikonasana, also known as Bound Revolved Triangle Pose, is a challenging yoga posture that combines elements of a twist and a forward fold. The name of this pose comes from the combination of several Sanskrit words: "Baddha," meaning "bound," "Parivritta," meaning "revolved" or "twisted," "Trikona," meaning "triangle," and "asana," meaning "pose" or "posture."

Baddha Parivritta Trikonasana, or Bound Revolved Triangle Pose, combines a deep twist and forward fold to create a challenging and transformative posture. It offers physical benefits, stimulates digestion, and symbolizes the integration of opposing forces. By practicing this pose mindfully, one can experience a harmonious union of strength, flexibility, and inner peace.

Baddha Parivritta Trikonasana (Bound Revolved Triangle Pose)
Baddha Parivritta Trikonasana (Bound Revolved Triangle Pose)

How to do Bound Revolved Triangle Pose (Baddha Parivritta Trikonasana)

  1. Begin by standing at the top of your mat with your feet hip-width apart.

  2. Step your left foot back, approximately three to four feet, and turn it out at a 45-degree angle. Ensure that your right foot is pointing forward.

  3. Inhale and extend your arms out to the sides, parallel to the ground, palms facing down.

  4. Exhale and engage your core as you fold forward from the hips, keeping your spine long and your chest open.

  5. Inhale and extend your left arm under the left leg, reaching your right arm around to the back. Open your chest and create a gentle twist in your upper body as you hold the position.

  6. If possible, you can gaze up to deepen the twist. However, make sure to maintain a comfortable neck position.

  7. As you deepen the twist, you may naturally rotate your torso further to the right, allowing your left shoulder to stack above your right shoulder.

  8. Maintain a strong foundation by pressing through the outer edge of your left foot and grounding down through your right heel.

  9. Hold the pose for several breaths, focusing on lengthening your spine with each inhale and deepening the twist with each exhale.

  10. To release the pose, inhale and lift your torso back up, releasing the twist. Return to a standing position with your feet together.

  11. Repeat the same steps on the other side, stepping your right foot back and twisting to the left.

Tips:

  • If reaching the floor is challenging, you can use a block or place your hand on your shin for support.

  • Maintain a steady and even breath throughout the pose, allowing it to help you deepen the twist and find stability.

  • Engage your core muscles to support your spine and maintain balance.

  • Take it slowly and listen to your body, only going as far into the twist as feels comfortable for you.


Modifications

To make Revolved Triangle Pose (Parivrtta Trikonasana) more accessible or to accommodate specific needs, try these modifications:

  1. Seated Revolved Twist: Sit on a chair or on the floor with your legs extended. Twist your torso gently while holding onto your knee or thigh.

  2. Wall-supported Revolved Triangle: Stand against a wall and twist your torso towards the forward leg for stability.

  3. Chair-supported Revolved Triangle: Face a chair, place hands on the backrest, and twist while stepping one foot back.

  4. Supine Revolved Twist: Lie on your back, knees bent, and lower your knees to one side while keeping your shoulders grounded.


Common Mistakes

Avoid these common mistakes to make the most of your Revolved Triangle Pose:

  • Collapsing the chest and rounding the shoulders.

  • Allowing the front knee to bend excessively.

  • Twisting primarily from the arms instead of the torso.

  • Forcing the twist and sacrificing proper alignment.

  • Overarching or compressing the lower back.

Safety and Precaution

To practice Revolved Triangle Pose safely, keep these precautions in mind:

  • Listen to your body and modify the pose as needed.

  • Avoid any sudden or jerky movements during the twist.

  • Do not strain or force the twist if it causes pain or discomfort.

  • If you have any pre-existing medical conditions or injuries, consult with a qualified yoga instructor or healthcare professional before attempting this pose.

Additional Preparation Tips

To enhance your experience of Revolved Triangle Pose, consider the following preparation tips:

  • Face the long edge of your mat while practicing this pose. This allows for better alignment and a more open twist.

  • Wear comfortable clothing that allows for ease of movement and does not restrict your range of motion.

  • Choose a quiet, well-ventilated space for your practice. Consider using essential oils or fragrances that promote focus, such as eucalyptus or peppermint.

  • Soft instrumental music or calming nature sounds can create a serene ambiance for practicing Revolved Triangle Pose.

Revolved Triangle Pose, or Parivrtta Trikonasana, is a powerful yoga asana that invites us to find balance, release tension, and embrace our inner power. By incorporating this pose into your practice, you can experience its physical and spiritual benefits. Remember to approach the pose with patience, listen to your body, and honor your limitations. With regular practice, Revolved Triangle Pose can become a transformative part of your yoga journey, guiding you towards greater strength, flexibility, and self-awareness. Embrace the twist, unleash your inner power, and find balance on and off the mat!

Happy yoga-ing, everyone!

Namaste!



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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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