— Introduction —
Vimukh Trikonasana, known in Sanskrit as विमुख त्रिकोणासन (Vimukh Trikoṇāsana), is a twisting variation of the classical Triangle Pose. “Vimukh” means turned away or facing backward, and “Trikona” means triangle. This pose is also widely known as Parivrtta Trikonasana (परिवृत्त त्रिकोणासन) — the Revolved Triangle Pose. It combines lateral extension with a deep spinal twist, promoting detoxification, balance, and stability.
— Step-by-step Instructions —
- Stand with your feet placed wide apart, approximately three feet.
- Inhale and raise both arms sideways to shoulder height.
- As you exhale, bend forward from the hips while simultaneously rotating the torso to the right.
- Place the left hand on the right foot and extend the right arm upward, in line with the shoulders.
- Hold the final position during the period of external breath retention.
- Inhale and return to the upright standing position.
- Exhale again and repeat the movement, this time turning the torso to the left.
- Touch the left foot with the right hand and extend the left arm upward.
- Perform this posture alternately on both sides, repeating the sequence three times each side.
— Physical Benefits —
- Enhances spinal flexibility and mobility
- Strengthens legs, hips, and core muscles
- Stimulates abdominal organs and supports digestion
- Improves posture, balance, and coordination
- Stretches hamstrings, calves, and shoulders
— Mental & Emotional Benefits —
- Enhances focus and mental clarity
- Promotes a sense of stability and alignment
- Calms the mind and releases physical tension
- Increases body awareness and breath control
— Precautions to keep in Mind —
- Avoid in case of spinal disc issues, hernia, or recent abdominal surgery
- People with high blood pressure or vertigo should avoid deep forward bends
- Women should avoid practicing this asana during menstruation due to the twisting and abdominal pressure involved
- Children and elderly practitioners should perform this pose under supervision and with support
- Do not force the twist; go only as far as is comfortable
— Beginner’s Tips —
- Use a yoga block under the lower hand for stability
- Focus on lengthening the spine before attempting a deep twist
- Keep the back heel grounded and legs strong for better balance
— Best Time to Practice —
- Morning practice is ideal to stimulate digestion and awaken the spine
- Can also be practiced in the evening after food has been fully digested
— Advanced Variations —
- Reach the lower hand to the outside of the foot for a deeper stretch
- Close the eyes for internal awareness and increased difficulty
— Wrapping Up —
Vimukh Trikonasana, or Parivrtta Trikonasana, is a powerful pose that combines strength, flexibility, and detoxification. This revolved triangle posture sharpens awareness, energizes the body, and brings equilibrium to both sides of the body. With regular practice, it builds both inner and outer stability, preparing the practitioner for deeper yogic exploration.
