Revolved Triangle Pose anatomy

Revolved Triangle Pose · Parivrtta Trikonasana · Tư thế tam giác vặn mình

Revolved Triangle Pose mainly works quadriceps, external oblique (left), internal oblique (right), multifidus (left); it stretches hamstrings (right), gastrocnemius (right), gluteus maximus (right), gluteus medius (right); triceps brachii (left) stabilize.

3D anatomy model of Revolved Triangle Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

With both legs straight, one forward and one back, and the hips squared to the front, fold over the front leg and twist the chest toward it. The opposite hand reaches to the floor or a block beside the front foot while the other arm reaches to the ceiling. The front-leg hamstrings lengthen as the obliques rotate the torso.

Muscles in this pose

Working (contracting): Quadriceps, External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Deltoid

Stretching: Hamstrings (right), Gastrocnemius (right), Gluteus maximus (right), Gluteus medius (right), Soleus (left), External oblique (right), Internal oblique (left)

Stabilizing: Triceps brachii (left)

Why these muscles work or stretch

Quadriceps · Working (contracting): Straightens both knees
External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
Deltoid · Working (contracting): Top arm reaches up; bottom arm reaches down
Hamstrings · Stretching: Main stretch
Gluteus medius · Stretching: The front hip adducts slightly as the pelvis squares
Soleus · Stretching: Back heel presses into the floor
Triceps brachii · Stabilizing: Bottom arm supports on the floor or a block

Practice cues

Lengthen the spine first, then twist from the chest
Keep the hips square; draw the front hip back
Use a block under the hand if the back rounds

Benefits

Stretches the hamstrings and calves
Strengthens the obliques and back muscles in rotation
Improves balance and pelvic stability
May help improve rotation of the upper spine

Cautions / contraindications

Avoid with a disc herniation or acute low back pain
Avoid deep twists in pregnancy; twist gently without squeezing the belly
Take care with low blood pressure or dizziness; stay near a wall
Take care with neck pain; look down rather than up

Easier variations

Put the hand on a block and shorten the stance
Keep the top hand on the hip instead of reaching up

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Marichi’s Pose III (Seated Twist) Marichyasana III
Revolved Side Angle Pose Parivrtta Parsvakonasana
Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
Half Lord of the Fishes Pose Ardha Matsyendrasana
Revolved Low Lunge Parivrtta Anjaneyasana
Revolved Half Moon Pose Parivrtta Ardha Chandrasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)