Parivrtta Trikonasana – Revolved Triangle Pose & Matsyasana – Fish Pose
- INTERNATIONAL YOGA ORGANISATION
- 2 days ago
- 3 min read
Parivrtta Trikonasana – Revolved Triangle Pose
Parivrtta Trikonasana, or Revolved Triangle Pose, is a standing yoga posture that combines balance, spinal rotation, hamstring flexibility, and core engagement. The Sanskrit name comes from Parivrtta meaning “revolved,” Trikona meaning “triangle,” and Asana meaning “posture.”
How to Practice
Stand upright with the feet comfortably apart.
Turn the right foot forward and place the left foot slightly outward for stability.
Square the hips toward the front as much as comfortably possible.
Inhale and lengthen the spine while raising the arms.
Exhale and hinge forward from the hips.
Bring the left hand toward the outside of the right foot, ankle, shin, or a yoga block.
Extend the right arm upward, rotating the chest gently toward the right.
Keep both legs active and the spine long rather than forcing the twist.
Look upward, sideways, or downward depending on balance and neck comfort.
Hold for several steady breaths, then slowly return to standing and repeat on the opposite side.
Benefits
Parivrtta Trikonasana may help to:
Improve balance, coordination, and body awareness.
Stretch the hamstrings, calves, hips, shoulders, and back.
Strengthen the legs, core, and postural muscles.
Improve mobility of the spine through controlled rotation.
Encourage better concentration and stability.
Develop awareness of alignment and symmetrical weight distribution.
Breathing
Maintain slow, smooth breathing throughout the posture. Use inhalation to lengthen the spine and exhalation to deepen the rotation gently without forcing the body.
Precautions
People with significant back, neck, hip, balance, or blood-pressure concerns should practice with appropriate professional guidance. Avoid forcing the hand to the floor; using a yoga block can help maintain proper spinal length and stability.
Yogic Focus
Parivrtta Trikonasana teaches the practitioner to remain steady while combining extension and rotation. It develops physical balance while encouraging mental concentration, control, and awareness.
English Name: Revolved Triangle PoseSanskrit Name: Parivrtta TrikonasanaPose Type: Standing Twist / Balance PostureLevel: Intermediate
Matsyasana – Fish Pose
Matsyasana, commonly known as Fish Pose, is a traditional back-bending yoga posture that opens the chest, expands the front of the body, and encourages deep breathing. The Sanskrit word Matsya means “fish,” while Asana means “posture.”
How to Practice
Lie comfortably on your back with the legs extended.
Place the hands underneath the hips, palms facing downward.
Keep the elbows close to the body.
Inhale and gently lift the chest upward by pressing the forearms and elbows into the floor.
Allow the upper back to arch while keeping most of the body weight supported through the elbows and forearms.
Gently lower the crown of the head toward the floor without placing excessive pressure on the neck.
Keep the chest lifted and breathe slowly and deeply.
Hold the posture for a few comfortable breaths.
To release, press through the elbows, gently lift the head, lower the back to the floor, and relax.
Benefits
Regular and appropriate practice of Matsyasana may help to:
Open and stretch the chest, shoulders, and front of the neck.
Improve flexibility of the upper back and thoracic spine.
Encourage deeper breathing by expanding the rib cage.
Strengthen the muscles of the upper back.
Counteract prolonged forward-bending or rounded-shoulder posture.
Improve body awareness and postural alignment.
Create a feeling of openness and relaxation in the upper body.
Breathing
Breathe slowly and deeply through the nose while holding Matsyasana. With each inhalation, allow the chest to expand, and with each exhalation, maintain relaxation without collapsing the posture.
Precautions
Matsyasana should be practiced carefully by people with neck, back, shoulder, or spinal problems. Avoid placing excessive body weight on the head or neck. Beginners may use a folded blanket, bolster, or yoga block for additional support and should practice under qualified guidance when necessary.
Yogic Focus
Matsyasana encourages openness, controlled breathing, and awareness of the chest and upper spine. It is often practiced as a complementary posture after forward-bending or shoulder-focused practices.
English Name: Fish PoseSanskrit Name: MatsyasanaPose Type: Backbend / Chest-Opening PostureLevel: Beginner to Intermediate
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