Kata Rocks

Awesome yoga pose with a twist

Hello and welcome to October, another month, another awesome yoga pose for health and wellbeing. This month we are talking about a pose that would always be on the list of best basic yoga postures to know. This yoga asana is known as parivrtta trikonasana or reverse triangle.

By Kim White

Sunday 18 October 2015, 08:00AM

Reverse triangle is one of those beginner poses that signals a turn of the yoga practise tide, I call it a benchmark posture. It is always difficult when you first try it but as you progress through your practise, so too does your reverse triangle.

As you gain better balance and twist in this pose, you will notice that all of your yoga practise has improved, use the reverse triangle pose as your yogi metre.

This pose is not just a good way to gauge how your yoga practice is improving, it is also a great way to improve your everyday mobility as it focuses the stretch on two pretty hard working and tight areas of the body. The spine and the IT band on the leg.

Without going into too much detail, this stretch is a great way to open the diagonal relationship we have with opposite shoulder to opposite hip, but because that relationship is usually pretty tight, there are balance issues when first starting out in this pose but they definitely improve with time.

This posture is great for:

  • Toning of the thighs, calf and hamstring
  • Great blood pump for the spins and the muscles of the back
  • Opens and expands the chest
  • Stretches the back muscles, hamstrings, hips
  • Massage the abdominal organs
  • Strengthens the hips
  • Improves your balance

To practice this posture, please follow these steps:

1. Stand upright. With an exhalation, step your feet about two hip widths apart. Raise your arms parallel to the floor and reach your right arm forward, left arm back, shoulder blades wide, palms down. Turn your left foot in 45 degrees to the right and your right foot straight to the front. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the centre of the right kneecap is in line with the centre of the right ankle.

2. With an exhalation, turn your torso to the right, and square your hip to the front edge of your mat. On inhalation lift your torso and twist taking opposite hand to opposite hips. You will be looking over the outside of your right leg.


3. Press both your front foot and back foot firmly into the floor (keep your front big toe and your back heel grounded, this will help with your balance).

4. Push back through left heel and bring your torso to half way, sliding your left hand down the outside of the right thigh.

5. Sinking left hip and left shoulder as you rise upward with right hip and right shoulder. Beginners here may have trouble with balance, place your hand on your knees or your thigh (see photo one) and try to raise the right hand above your head, if you feel unstable keep your head looking down at your feet.

6. If you are feeling balanced and confident continue to lower your left hand to the floor at the inside of your right foot and extend your right arm above your head. Looking up at the right hand.

7. Hold in the position and breath steadily for 30 seconds to a minute.

8. Release and continue on the other side.

Take note of your progress, you will see your yoga practice improve quickly.

                                                                                                     Happy stretching
                                                                                                              Kim oxox

Kim White is the owner of Sala Samadhi. She offers authentic Hatha yoga instruction for private and group sessions. Contact: www.mindbodyyogasystem.com or 086 276 9174.



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