Reverse Triangle, or Parivrtta Trikonasana in Sanskrit, is a standing yoga pose that involves a deep twist through the spine, which can help with detoxification and circulation. This pose stretches and strengthens the legs, hips, and chest while enhancing mobility in the shoulders. Reverse Triangle can help with posture and promote a sense of grounding and openness during the practice.
How do you do Reverse Triangle?
Step 1.
Begin in Triangle Pose: Start in a wide-legged stance, with your feet about 3 to 4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Align your heels with each other. Extend your arms parallel to the floor, palms facing down.
Step 2.
Stack your torso and shoulders over your hips, even weight on both feet and continue to stretch your arms apart from the center of your chest.
Step 3.
On an inhale, rotate your heart and torso towards the ceiling as you lower your left hand down your back left leg, with a light touch. Keep your legs straight, hugging the quadricep muscles to the bone, as you flip your right palm up towards the ceiling.
Step 4.
Maintain an open chest, and gaze up towards your right hand, or look straight ahead if that feels more comfortable for your neck as you hold and breathe.
Step 5.
Stay in the pose for several breaths, maintaining the twist and lengthening through your spine. To release, inhale to lift your torso back up to standing, and then switch sides to repeat the pose with the left leg forward.
Benefits of Reverse Triangle
Stretches the side body and creates space in the intercostals to breathe deeper
Challenges your balance and coordination, helping to improve overall stability
Encourages spinal mobility and flexibility
Stretches and opens the chest and shoulders, counteracting the effects of poor posture and tightness.
Variations of Reverse Triangle
Half bind: allow your left arm to tuck behind your back so that the back of the hand in at low back/sacrum
Sky archer: left hand pulls your right wrist higher
Explore other arm variations to vary the stretch, ie. interlace fingers at low back and squeeze palms to deepen the stretch of the shoulders and chest.
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