Reverse Triangle Pose anatomy
Reverse Triangle Pose · Viparita Trikonasana · Tư thế tam giác đảo ngược
Reverse Triangle Pose mainly works quadriceps, deltoid (right), serratus anterior (right), trapezius (right); it stretches adductors, obliques (right), quadratus lumborum (right), latissimus dorsi (right); gluteus medius (right), tibialis anterior (right), fibularis group (left) stabilize.
Opening the 3D model…
Stand as for Triangle Pose: feet about a metre apart, right foot turned out 90°, left foot turned in slightly, both knees straight. Turn the right palm up, inhale and reach the right arm up and then back over the head; exhale and let the torso arch gently back and lean toward the left leg, the left hand sliding down the left thigh or shin without taking weight. The chest opens to the ceiling, the neck stays long, and the eyes follow the top hand if the neck is comfortable. Unlike Reverse Warrior, the front knee is straight and both thighs work to keep the legs straight and steady. The right side lengthens from the hip to the fingertips, both inner thighs stretch, and the chest and right shoulder open. If your knees tend to hyperextend, soften the front knee slightly; with low back pain lean more to the side than back.
Muscles in this pose
Working (contracting): Quadriceps, Deltoid (right), Serratus anterior (right), Trapezius (right)
Stretching: Adductors, Obliques (right), Quadratus lumborum (right), Latissimus dorsi (right), Pectoralis major (right), Rectus abdominis
Stabilizing: Gluteus medius (right), Tibialis anterior (right), Fibularis group (left), Transversus abdominis, Erector spinae
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps the front knee straight without locking
- Deltoid · Working (contracting): Raises the right arm overhead
- Serratus anterior · Working (contracting): Rotates the shoulder blade upward as the arm reaches up
- Adductors · Stretching: The inner front thigh stretches in the wide stance
- Obliques · Stretching: The right side of the waist lengthens as the torso leans toward the back leg
- Latissimus dorsi · Stretching: Lengthens as the right arm reaches up and back overhead
- Pectoralis major · Stretching: The chest and front of the right shoulder open to the ceiling
- Rectus abdominis · Stretching: Gently lengthened as the torso arches back
- Gluteus medius · Stabilizing: Steadies the pelvis as the torso leans toward the back leg
- Fibularis group · Stabilizing: Presses the outer edge of the back foot down
- Erector spinae · Stabilizing: Keeps the spine long so the lower back doesn't crease
Practice cues
- Keep both legs straight as in Triangle; don't bend the front knee
- Lengthen the right side before arching back; don't lean on the lower hand
- Press the outer edge of the back foot down and open the chest to the ceiling
Benefits
- Lengthens the side waist, lats and obliques
- Strengthens the thighs and steadies both straight legs
- Stretches the inner thighs and opens the chest and shoulders
Cautions / contraindications
- Use caution with hyperextending knees: soften the front knee
- Take care with low back pain: lengthen the side and arch back only a little
- Go gently with shoulder or neck pain: lower the top arm, gaze ahead
Easier variations
- Shorten the stance and keep the top hand on the hip
- Stand with your back close to a wall so the torso does not tip forward
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 24/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Extended Side Angle with Forearm on Thigh Utthita Parsvakonasana (Forearm on Thigh)
- Reverse Warrior Viparita Virabhadrasana
- Standing Side Bend Parsva Urdhva Hastasana
- Upward Salute Urdhva Hastasana
- Extended Side Angle Pose Utthita Parsvakonasana
- Extended Triangle Pose Utthita Trikonasana
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)