Yoga Poses-Revolved Triangle Pose

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Revolved Triangle pose is one of the most common Standing Yoga Poses. Beginners who want to learn Yoga Poses can practice this Yoga Pose if they have enough flexibility and guidance from experienced instructor as it is not considered as one of the easiest Yoga poses.

Intention


There are some Yoga Poses which has common intentions. Revolved Triangle Pose, Triangle pose and Half Moon Pose are the Yoga Poses which have some common intentions including releasing tension in the obliques external and internal and increasing flexibility.

  • To lengthen and rotate the spine while creating a strong foundation below for balancing the body using the feet as the foundations of the pose and the legs as the columns.

Benefits



There are some Yoga Poses which have some common benefits. Triangle Pose and Half Moon Pose are some Yoga Poses which have some common benefits.

  • Strengthens the legs and improves balance
  • Stretches and releases tension in the hamstrings and inner thigh muscles of the gracilis and adductor longus
  • Releases tension between the lateral spine and the pelvis
  • Releases tension in the muscles of the back
  • Compresses the inner organs of the torso
  • Releases tension in the intercostals expanding the ribcage and increasing the volume of the breath
  • Increases the rotation of the spine
  • Releases tension and tones the latissimus dorsi and the internal and external obliques of the waist
  • Increases the range of motion of the head of the femur in the hip socket

Contraindications



Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses. 

  • Misalignment, inflammation or damage to the ligament of the sacroiliac joint of the pelvis
  • Inflammation, arthritis of the hip joint or restriction in the outer rotation of the front leg
  • Tendency to overextend the front knee or knee pain
  • Injured or inflamed hamstrings
  • Unable to balance without support
  • Strong Mula Bandha activation during menstruation
  • Lower back pain, discomfort, or extreme stiffness of the back
  • Stiffness or pain in the neck
  • Only practice Revolved Triangle Pose during the first trimester of pregnancy

Teaching technique


  1. Stand in Tadasana facing the side edge of your mat
  2. Step the feet wide apart (approximately your own leg length) into a comfortable position
  3. Stand on the ball of the left foot then push out through the inner heel of the back leg until the foot is at a 15 degree angle
  4. Create a vertical lateral line from the anklebone to the knee to the hip to the shoulder to the ear
  5. Rotate the right front foot 90 degrees with the inner edge of the front foot aligned with the
  6. inner arch of the back left foot
  7. If the front knee does not align with the right foot release the front foot and align it with the front knee to protect the medial ligament
  8. Exhale and activate Mula Bandha to promote stability in the pelvis and legs and then activate Uddiyana and Jalandhara Bandhas as you inhale to lengthen, straighten and support the spine.
  9. Consolidate this pose, which is the foundation and then inhale and raise the arms laterally over the head palms pressing together with the palms active to activate the triceps
  10. Exhale pivot in the hips and twist from the navel to align the torso with the front of the mat, take the hands to the front of the lower right leg
  11. Inhale using thoracic horizontal breath to create pneumatic pressure to stretch the intercostals and open the ribcage to create space and then exhale rotating the spine from the navel to the right as far as possible
  12. Then inhale using thoracic horizontal breath to stretch the intercostals and to create space in the ribcage use the pneumatic pressure created to twist the floating ribs then the shoulders and
  13. lastly the head to the right looking towards the ceiling
  14. Hold this Revolved Triangle pose using a thoracic horizontal breath to expand and open the rib cage, creating space, and then exhaling rotating the spine and torso upwards towards the ceiling using the space that the inhalation created
  15. Exhale release the twist in the torso rotating the spine towards the left and place both hands on the front of the lower leg
  16. Inhale rising up into a standing position turn both feet parallel towards the edge of the mat and then pivot in the hips, extend the torso forward into Prasarita Padattosana to release tension in the body and relax

Modifications



Most of the Yoga Poses have some modifications and one should know these modifications.

  • Revolved Triangle Pose is a complex asana that should not be attempted if you are injured
  • If your ability to twist is restricted it is suggested that you improve this ability by practicing twists in a chair as a preparatory pose
  • It is useful to learn Parsvottanasana as a preparatory pose before Revolved Triangle Pose because the way the legs are used and the length required in the spine and torso is very similar
  • If your balance is precarious the Revolved Triangle Pose can be practiced using a wall for support and to promote balance, the upper arm can be and the hand placed upon the sacrum
  • If your balance is extremely precarious or you are extremely stiff place the front hand on a chair to reduce the effort needed to practice this pose and focus on postural integration and alignment
  • If you are extremely flexible then the lower hand can be placed upon the floor on the outside of the front foot
  • If extreme tension is created in the cervical spine by rotating the neck to look up at the ceiling, release the neck and look straight ahead

Common Misalignments


  • The inner arches of the feet and ankles are allowed to collapse
  • The front foot is allowed to roll over onto the outer blade lifting the inner arch and destroying the postural integrity of the ankle
  • The front foot and knee are not aligned, knee in line with the second and third toes creating stress in the knee joint and stretching the medial ligament
  • The heel of the back foot is allowed to lift away from the floor creating instability
  • Knees are pushed back, allowed to overextend and then lock
  • Mula Bandha is relaxed releasing support for the sacroiliac joint, Uddiyana Bandha is relaxed releasing support for the thoracic spine allowing the spine to curve forward exaggerating the spinal thoracic curve and Jalandharabandha is released allowing the chin to lift away from the sternum exaggerating the spinal cervical curve
  • The scapulas are relaxed sitting in different positions on the back, elevated, protracted or retracted and not drawn back towards the spine and the arms are not aligned to become a linear extension of each other

Counterpose


  • Prasarita Padottasana to release tension in the lower back, hamstrings and glutes
  • A mild inversion it calms the mind and central nervous centre, lowers the blood pressure and softens the breath.


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