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Strike a Yoga Pose: Rotated Triangle (Parivrtta Trikonasana)

Strike a Yoga Pose: Rotated Triangle

There are many poses that are staples of yoga class, like the standing pose Triangle. It's such a dynamic pose and stretches your hamstrings while lengthening your spine, which makes it perfect for after a run. While Triangle is one of my favorite poses, the twisted variation, Rotated Triangle, was once my nemesis. The variation involves rotating your chest to the opposite side, increasing the hamstring stretch while twisting your spine. This pose is challenging but definitely worth the struggle.

Sanskrit Name: Parivrtta Trikonasana
English Translation: Revolved Triangle
Also Called: Rotated Triangle

  • Begin standing at the front of your mat in Mountain pose. Step open to the back of your mat with your right foot; your feet will be parallel and you will be facing the side of your mat. You should have about three feet between your heels.
  • Turn your right toes to the right 90 degrees, and your left toes slightly to the right 45 degrees. Rotate your torso so your chest and hips are now facing the back of your mat.
  • Keep both legs straight as you rotate your torso and reach your left hand toward your right leg. Place it wherever you can, either on your knee, shin, top of your foot, or if you can, bring it all the way over to the ground on the pinkie side of your right foot. Raise your right arm straight up and work on extending the top of your head away from your hips.
  • You want your shoulders to be stacked one on top of the other and your right hip drawn back. Engage your core by pulling your belly button in toward your spine. Work on pulling your left shoulder away from your hips so you can lengthen through both sides of the ribs equally.
  • Stay here for five deep breaths. Then engage your legs, press firmly into the ground with your feet and use your lower body to lift your torso up. Rotate your feet to the left and then do this pose on the other side.

I recommend doing this stretch after running or biking. It does wonders for the hamstrings and the ITB, the band of fascia that runs on the outside of the thigh.

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