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

Parivrtta Trikonasana Sequence | Sequence for Revolved Triangle Pose | Jason Crandell Vinyasa Yoga Method

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, or Revolved Triangle, 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 yoga poses 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}

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