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Revolved Triangle Pose

Revolved Triangle layers a demanding hamstring stretch under a full spinal twist, all on a narrow, unstable base. The front-leg hamstring lengthens as you hinge forward, while the obliques do the work of rotating and the standing-side hip fights to keep you upright. It sharpens balance and rotational control, so approach it only once the open triangle and pyramid feel comfortable.

Equipment
Body Weight
Body part
Abs, Hamstring
Type
Balance, Stretching, Yoga
Muscles worked
Target
Biceps Femoris, Semitendinosus
Secondary
Abdominal External Oblique, Erector Spinae
Tertiary
Gluteus Medius, Vastus Lateralis, Deltoid Posterior

How to do it

  1. 1

    Step into a shorter stance than open triangle, front foot forward and back foot turned in.

  2. 2

    Square the hips toward the front leg and lengthen the spine forward over the front thigh.

  3. 3

    Set the opposite hand to the floor, a block, or the shin outside the front foot.

  4. 4

    Rotate the torso open, stacking the top shoulder over the bottom.

  5. 5

    Extend the top arm toward the ceiling and lengthen from tailbone to crown.

  6. 6

    Hold with even breath, unwind slowly, and switch sides.

Tips

  • Keep both legs firmly straight and both hips level rather than letting one swing back.
  • Raise the bottom hand onto a block so the twist leads instead of the reach to the floor.
  • Rotate from the mid-back and ribs, not by cranking the neck around.

Variations

Common mistakes

  • The back heel lifts so the pelvis can square up, which removes the anchor the twist works against; shorten the stance instead so the heel stays down.
  • The hand hunts for the floor before the spine has lengthened, so the back rounds and the rotation comes from the low back rather than the ribs.
  • A narrow base is the real limit here, and stepping the back foot a few inches out to the side gives you a stance you can actually hold.
  • The top arm gets thrown toward the ceiling before the chest has turned, so the shoulder opens while the ribcage stays shut.
  • Breathing turns shallow because the twist compresses the ribs, which is the most reliable sign you have gone deeper than you can hold.

Frequently asked

How long should I hold Revolved Triangle Pose, and what should I be comfortable with first?
Be able to hold Pyramid Pose with a long spine and open Triangle for five breaths before you add the rotation. Then take three to five breaths per side for two rounds, unwinding slowly rather than popping out of the twist. Progress by lowering the block a notch, not by adding minutes.
How do I make Revolved Triangle Pose easier or harder?
Use a block at its tallest height under the bottom hand, or set the hand on a chair seat, which lets the twist happen with the spine still long. Shortening the stance also helps the hips square. To go further, lower the block a level at a time, and only take the hand to the floor outside the front foot once both legs stay straight and both hips stay level.
What is Revolved Triangle Pose for, and who should skip it?
It combines a hamstring stretch with a full spinal twist on a narrow base, which trains rotational control and balance for people who already move well in the simpler standing poses. It is a poor choice as the first thing you do in a session, when the hamstrings are still cold, and a poor choice if you have disc-related back pain, since a loaded twist over a forward hinge is a demanding combination for the lumbar spine.

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