• T
  • H
  • M
  • Parivrtta Trikonasana
    Twisting the Ribcage in Revolving Triangle Pose

    revolving triangle (parivrtta trikonasana) with bottom hand outside foot.

    One way to prepare for parivrtta trikonasana (twisting triangle pose) is to do a standing forward bend with one leg forwards and the other back.

    Prior to bending forwards, push your hips from side to side. So that you improve control (and awareness) focus on keeping your pelvis facing the front as you move your hips from side to side.

    Another exercise is to move your hips backwards and forwards. Moving forwards you front-leg-hip will lift higher than the back-leg-hip. Moving your pelvis backwards the opposite will happen.

    Try both of these movements while bent forwards and then while actually twisting.

    As you get used to feeling your pelvis, you can then hold it stationary while doing parivrtta trikonasana. You can start with your pelvis level from left to right and square to the front. Then vary its position to change the feel of the pose. You could start with a position that is less intense and then move towards a more intense position.

    Another technique is to use the easier position as your starting point and move in and out the more challenging position in sync with your breath.

    If using this method, make the movements as smooth as possible (and slow also) so that you breath is slow and smooth.

    Parivrtta Trikonasana Body Scanning Check List

    While holding the parivrtta trikonasana, you can scan your body as follows:

    Front Foot and Leg

    • Activate your front foot (roll shin out so that outer edge of foot presses down, then root through base of big toe)
    • activate quadricep, make sure knee is straight
    • use front leg to push pelvis back

    Back Foot and Leg

    • activate back foot (as above)
    • activate quadricep, keep knee straight
    • "suck" inwards on front of front hip to pull pelvis back

    Pelvis

    • Adjust both legs (but keep their actions) so that pelvis is level from left to right.
    • tilt pelvis forwards (lift sitting bones) so that lower back has a "bending backwards" feeling.

    Head and Neck

    • Lift head enough so that head and ribcage are aligned
    • lengthen back of neck so that chest opens
    • look to upper hand

    Bottom Hand and Arm

    • Position hand beneath shoulder
    • start with hand inside foot as twist deepens move hand towards foot and then outside of foot
    • spread fingers
    • adjust hand rotation so arm feels "good"

    Top Hand and Arm

    • make hand feel alive
    • position arm so that front and back of shoulder are open

    Body Weight Distributiion, Foundation and Balance

    1. Adjust upper body so that relative to front foot and bottom hand so that weight is either all on foot, or evenly distributed between foot and hand or all on hand.
    2. Position pelvis so that front leg is balanced (force acts cleanly along bones of front leg). This may or may not be compatible with point 1.

    Spine and Ribcage

    • Open ribs (front, sides and back)
    • reach ribs away from pelvis
    • bottom hand ribs reach down
    • top hand ribs reach up
    • turn and twist ribcage

    Scanning

    Having a body scan list is being a pilot and having a checklist both to make sure that things go right and so that you do everthing possible to save the plane when things go wrong.

    For each of the above items you could "scan" your parivrtta trikonasana in time with your breath. So for example,

    • inhale and scan your front foot and then exhale,
    • inhale check your thigh, exhale,
    • Inhale check your back foot and then exhale

    etc.

    Another method, especially when just learning or practicing, is to spend about 3 seconds on each adjustment. Use longer if you need to but do each adjustment and give yourself time to feel the effects, and then move on to the next one.

    This can be especially important when setting parivrtta trikonasana up (ready for take-off)

    Say for example you start from a standing position.

    • Even before bending forwards you can practice adjusting both of your feet and thighs. You can then adjust your hips and then even while standing you can practice lengthening your spine.
    • Once you have the feeling of these actions then bend forwards. Place your bottom hand on a block if necessary. Don't even twist yet. Instead focus on adjusting your feet, pelvis and spine while bent forwards.
    • And then add the twist and your arm actions.
    • Then while you are holding the pose, you can use your breath to ratchet deeper into the pose. Inhale and go deeper. Then exhale and relax while holding the nex position (you may find that you back out slightly, that's fine, try to go deeper each inhale). Work to make both actions slow and smooth. Work to make your breath the same, smoothly inhale and smoothly exhale. Radiate and then relax your awareness with your breath.

    Use your awareness to breath life into your pose and then to relax it.

    revolving triangle (parivrtta trikonasana or twisting triangle) bending forwards and getting ready to twist
    revolving triangle (parivrtta trikonasana or twisting triangle) bending forwards and reaching arm up
    revolving triangle (parivrtta trikonasana or twisting triangle) deepening the twist
    revolving triangle (parivrtta trikonasana or twisting triangle) with hand close to inside of foot
    revolving triangle (parivrtta trikonasana or twisting triangle) with hand outside foot.
    revolving triangle (parivrtta trikonasana) with bottom hand outside foot.

    Return to Home Page

    Return to Standing Yoga Poses from Parivrtta Trikonasana

    Standing Yoga Poses

    What's New?

    Back Strengthening Yoga Poses

    Back strengthening yoga poses can be used to strengthen the back of the body including hamstrings, glutes and both the lower and upper back.

    Continue reading "Back Strengthening Yoga Poses"

    Handstand Intro 6

    A look at getting your feet off of the wall and balancing in handstand plus tips for greater arm stability.

    Continue reading "Handstand Intro 6"

    Yoga Pose Sequences for Flexibility and Strength

    Yoga pose sequences for flexibility and strength. These sequences can be used for improving hip and shoulder flexibility and strength.

    Continue reading "Yoga Pose Sequences for Flexibility and Strength"

    Joint Anatomy

    Why is joint space important in joint anatomy? Fluid tensegrity offers some ways of exploring the body for strength, flexibility and recovering from injury.

    Continue reading "Joint Anatomy"

    Concepts of Tai Chi

    One of the concepts of taj chi is finding balance. More than just staying upright this can mean the balance between lengthening and relaxing, and between stability and relaxing.

    Continue reading "Concepts of Tai Chi"

    Fluid Tensegrity

    Fluid tensegrity is the tendency of the body to maintain space within the joints. The question is, how is this space maintained?

    Continue reading "Fluid Tensegrity"

    How to do Handstand part 4

    Part 4 of my handstand youtube series. This one focuses on simple transitions to back against the wall handstands.

    Continue reading "How to do Handstand part 4"

    Handstand Intro Video p2

    This handstand introduction video continues the L-shaped handstand using a wall but with exercises for pressure sensitivity using the hands. This is a preparation for the "chest against the wall" handstand.

    Continue reading "Handstand Intro Video p2"

    Being Present

    Why being present is the oppositve of thinking and how to utilize both modes effecively.

    Continue reading "Being Present"

    New video: Handstand Introduction

    For anyone who wants to do handstand but isn't sure where to start, here's an introduction to going upside down without having to worry about balance. Also some exercises for using the shoulders both prior to handstand and while doing it.

    Continue reading "New video: Handstand Introduction"

    Being Present is the Opposite of Thinking

    Thinking and Being present are opposites. This doesn't mean that thinking is a bad thing. But it can make being present easier.

    Continue reading "Being Present is the Opposite of Thinking"

    Being Present is the Opposite of Thinking

    Thinking and Being present are opposites. This doesn't mean that thinking is a bad thing. But it can make being present easier.

    Continue reading "Being Present is the Opposite of Thinking"

    Articulated Tensegrity Systems

    Is tensegrity maintained during movement and posture? Articulated tensegrity systems how tensegrity explains muscle inhibition during injury.

    Continue reading "Articulated Tensegrity Systems"

    Sacroiliac Joint Exercises and Anatomy

    Sacroiliac joint exercises and anatomy. Learn to feel and control the muscles that work on the si joint.

    Continue reading "Sacroiliac Joint Exercises and Anatomy"

    Body Weight Squat

    The body weight squat from a yoga perspective. How to get your butt to the ground, how to stay balanced, how to keep your knees safe.

    Continue reading "Body Weight Squat"

    Utthita Trikonasana

    Strengthening the legs and waist with Utthita trikonasana yoga pose as well as tips for grabbing the toe (and options for not grabbing the big toe.)

    Continue reading "Utthita Trikonasana"

    Revolved Triangle

    Revolved triangle can be used as a strengthening pose for the legs, waist and even the arms.

    Continue reading "Revolved Triangle"

    Shoulder Anatomy

    Shoulder anatomy for yoga teachers: learn the landmarks of the shoulderblade and the muscles that attach to them for improved body awareness and shoulder control.

    Continue reading "Shoulder Anatomy"

    Improve Balance with Yoga

    To improve balance with yoga it helps if you understand some basic principles for balance so that you can improve balance more efficiently.

    Continue reading "Improve Balance with Yoga"

    How to Do a Headstand

    This is a step-by-step introduction on how to do a headstand. It shows how to set up neck and shoulders and how to get comfortable being upside down in bound yoga headstand.

    Continue reading "How to Do a Headstand"