Revolved Triangle Pose

Instructions

1. 1Stand with your right foot forward and left foot back, feet about one leg-length apart at hip width.
2. 2Square your hips toward the front foot as much as possible, engaging your core for stability.
3. 3Inhale to lengthen your spine, then exhale and rotate your torso to the right, bringing your left hand toward the floor or a block outside your right foot.
4. 4Extend your right arm straight up toward the ceiling, stacking your wrists over your shoulder.
5. 5Keep both legs straight and strong, pressing the outer edge of your back foot firmly into the mat.
6. 6Hold for 5 breaths, deepening the rotation with each exhale without sacrificing hip alignment.
7. 7To exit, inhale, unwind the twist, and return to standing before switching sides.

Contraindications & precautions

• ⚠Spinal disc herniation or lower back injury — the deep axial rotation places significant torque on the lumbar spine; avoid or practice with a very limited range of motion.
• ⚠Digestive issues or recent abdominal surgery — the compression on the abdomen during the twist can aggravate these conditions; skip this pose during acute phases.
• ⚠Balance disorders or inner ear conditions — the combined forward fold and rotation challenge proprioception; use a wall or a chair for support.