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Revolved Triangle Sequence: Stretch Your Hamstrings, IT Band, Outer Hips, and Spinal Muscles

Sequence for Revolved Triangle Pose

You know those poses that you once loathed, but now you love? At first, they had the audacity to make you feel awkward, imbalanced, and mortal. Then, somehow, they started scratching an itch that no other posture could. You know the ones. For me, Parivrtta Trikonasana is at the top of this list.

Things changed for me in Parivrtta Trikonasana when I started working with the pose differently. My experience shifted when I started putting it later in my sequences. I remember when I was an Ashtanga practitioner thinking that Parivrtta Trikonasa was too early in the standing sequence for my body. It was the first posture in the sequence to stretch my IT bands, adductors, external rotators and rotational spinal muscles. Even though I was in my early 20s, all of these muscles and connective tissues were pretty tight and Parivrtta Trikonasana was a slog.

The pose was enough of a frustration for me during my Primary Series days that I started to prep for it with a few outer-hip and IT band openers before class. I could accept that Marichyasana D was hard, but I couldn’t quite cope with the fact that I struggled with the fourth posture in the standing series. Eventually, as I moved away Ashtanga Yoga, I started building sequences that were entirely designed to make greater peace with Parivritta Trikonasana and address the tight spots that this posture revealed in my body.

This sequence came about from many years of trying to relocate Parivrtta Trikonasana from my “No thanks, I’d rather not,” list, to my “Yes, please—and I’ll have A few more,” list. Like all of my sequences, it’s accessible, simple, straightforward, and effective. Take a few moments to look at the sequence before you practice it and you’ll quickly see why it makes sense. It includes everything that you’ll need to prepare your body for Parivrtta Trikonasana and presents these components in a straightforward progression. Fingers crossed that it works as well for you as it’s worked for me over the years.

And, hey, while we’re at it, let me know some of the postures that you’re still struggling with in the comments section and how you’re going about managing them. Maybe I’ll create a sequence just for you!

PS: For easier practice at home, you can sign up for our newsletter and we’ll send you a free printer-friendly PDF download. If you are already on our newsletter list, you still have to enter your email to receive the sequence.

AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course, The Art of Yoga Sequencing. It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.

{illustration by MCKIBILLO}



27 Comments

  1. I love your sequences…I struggle at times with urdhva. I feel like it’s related to my upper spine, esp between my shoulder blades. I feel like I need a specific sequence for my rotators? Thanks.

      1. well what happens when we click on the link is that we get to this page with the blog and everything. It is hard to print just the sequence as an 8.5″x11″ piece of paper. It would be cool if us subscribers could get to a single PDF with your sequence on it.

        Cheers

        1. Right click on the image. Then click on “Save image as…” Save it wherever you will remember it. Then you can also insert it into a blank page in word. ~~~ Thanks for all the great work Jason.

  2. Great post!! I would adore it if you could do the same for Warrior I, which is a pose I struggle with. I’ve given up on squaring my hips to the front. I understand that that’s just not possible for some bodies. Would you say the same is true for the shoulders, which I also cannot seem to square either at the beginning of a class or towards the end. I’m fairly certain it’s my hip flexors that are limiting my range in this pose. Thanks!!

    1. Hey Julie,

      Warrior 1 is sneaky hard. It’s a much tougher pose than we usually give it credit for. Yes, I’ll create a sequence for it soon!

    2. Me too!! My warrior 1 is a struggle. It’s totally my hips/hamstring tightness for me and I usually do not attempt until I have gone through a series of Warrior 2… looking forward to a sequence.

  3. Hey Jason- love his sequence and would also love to see a sequence based around revolved ardha chandrasana. I avoid I like the plague. It’s really hard…. Also bound extended side angle challenges me too

    1. Thanks, Sally. I’ll create a revolved ardha chandrasana sequence. But, in the meantime, work on this one. It should help with both poses.

  4. Hi! I like your sequences! Very helpful 🙂
    I struggle, a lot, with parivrtta parsvakonasana, I’m not any close to this posture and I think I will never be able to do it….

  5. Hi Jason, I struggle with parivrtta parsvakonasana too, it just feels too early in the primary series for me too. I even question whether trying to put the foot flat on the floor is any good for my pelvis and prefer to keep my heel lifted but i know that is not the pose. Would love to train with you in London BTW, I will have a look at that now.

    1. Thanks, Laurence. My preference is to raise the back heel in this pose. This helps the pelvis rotate more easily and sets the spine in a more advantageous position for rotation. Yeah, definitely check out the London dates!

    1. The IT Band is the band of connective tissue that runs from the Illia to the Tibia (outer hip to outer shin). Thanks for asking, Merideth.

  6. Jason, love your sequences and follow you on YogaGlo. I have a strong practice and have been teaching now for almost a year. I truly struggle with eka pada koundinyasana 1 with the entry from Lizard Lunge. Can access the pose somewhat from a mountain climber position (DD>Right Knee Right Elbow) for example?

    1. Thanks for practicing with me online, Jesse. Yes, you can definitely come into Eka Pada Koundinyasana 1 from mountain climber. I like to teach it both ways!

  7. Thank you for this post and for creating this sequence, Jason. Thank you for making it available to us. Revolved Triangle is my least favourite pose, but I will take this as a challenge to bring it back into my practice and to teach it. Thank you.

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